Friday, 12-26-14
Today 9AM Class, 4 and 5PM Class.
Strength: Weighted Push ups 5X5
3 Rounds
10 Shoulder to Overhead (165/115)
400m Run
Rest 5 mins
30-20-10
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Today 9AM Class, 4 and 5PM Class.
Strength: Weighted Push ups 5X5
3 Rounds
10 Shoulder to Overhead (165/115)
400m Run
Rest 5 mins
30-20-10
Wall Balls (20/14)
Sumo Deadlift High Pull (75/55)
Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups
Strength: Work up to a 10 rep Max Deadlift 20 Min AMRAP 250m Row 10 Deadlifts (first set must be unbroken) 10 Strict Presses 45/25DB 50′ Weighted Bear Crawl 45/24 DB
“Filty Fifty” or”Dirty Thirty” Perform 50 or 30 reps of each exercise for time 50 Box jump, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 35# Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/33 pounds 50 Push ups 50 Wall balls, 20/14 pounds 50 Burpees 50 Double unders
“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…
Strength: 14 min EMOM 10-15 T2B 10-15 Push Ups 10-9-8-7-6-5-4-3-2-1 reps for time of: Shoulder Press 135/75 Weighted Pull-up, no kipping 45/25
Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift