Wednesday, 12-31-14
Strength:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5-5 reps
Five rounds for time of:
20 ring dips
50 D/U’s
15 min CAP
Strength:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5-5 reps
Five rounds for time of:
20 ring dips
50 D/U’s
15 min CAP
Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12 Clean and jerk 12 Toes-to-bar 15 Clean and jerk 15 Toes-to-bar 18 Clean and jerk 18 Toes-to-bar… This is a timed workout. If you complete the round of 18, go…
We need a head count for the October 7th self defense class @7PM. Strength/Skill: Core Complex 2 rounds 20 sec on, 10 sec rest 20s hollow hold 20s v-ups 20s hollow hold 20s crunches 20s hollow hold 20s butt lifts 20s hollow hold 20s hollow rocks 20s hollow hold 20s butterfly kicks 20s hollow hold…
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings…
Strength: 12 min EMOM: 5 Deadlifts @75% 5 weighted strict Pull Ups Back Squats: 5 @ 65% 3 @ 75% 1 @ 85% Every 90 sec for 5 sets 5 reps at 75% of 1 RM 10 T2B 20 Alt Lunges 30 Box Jumps 40 Sit Ups 30 Box Jumps 20 Lunges 10 T2B
15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG