Month: August 2016

Strength: EMOM X 6 Power Snatch 3@70% 3@75% 2@80% X4 15min AMRAP 30 OH Walking Lunges 115/75 25 T2B 20 Over the Bar Jumps

Strength: Every 90 sec for 5 sets Push Press 5@70% 5@75% 3@80% X3 12 min EMOM 1:1-4 Strict M/U’s or 10 Dips 2:10-15 Push Ups 3:20-25 weighted sit ups 35/25 10 min AMRAP 10 Burpees 20 KBS 70/53 30 Air Squats

5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205

Back Squat: Go off your 1RM we tested this past week. 3@75% 3@80% 2@85% 1@90% 1@95% X 4 Fight Gone Bad 3RFT 1min each for tot reps Wall Balls SDHP 75/55 Box Jumps 24/20 Push Presses 75/55 cal row rest 1 min

10 Deadlifts 285/205 30 KBS 70/53 40 Alt DB Snatches 70/45 50 Cal Row 150 D/U’s 50 Cal Row 40 Alt DB Snatches 70/45 30 KBS 70/53 10 Deadlifts 285/205