Saturday,1-3-15
For time:
50 D/U’s before each round of Snatches
155 pound Snatch, 9 reps
21 Burpees
155 pound Snatch, 15 reps
15 Burpees
155 pound Snatch, 21 reps
9 Burpees155
For time:
50 D/U’s before each round of Snatches
155 pound Snatch, 9 reps
21 Burpees
155 pound Snatch, 15 reps
15 Burpees
155 pound Snatch, 21 reps
9 Burpees155
800 m run 70 KB Swings 600 m run 50 KB Goblet Squats 400 m run 30 Burpees w/ lateral hop over KB 200 m run 100′ KB OH Walking Lunge (50′ right arm, 50′ left arm) Skills
5 and 6 am classes cancelled. Right now we will try for 9AM class, and reg. PM classes. Strength: 3 sets for max reps: C2B Pull Ups rest 2 min, during rest perform 45 sec L-sit. 15 Min AMRAP 250m Row 3 Wall Balls 3 Burpees 6 Wall Balls 6 Burpees 9 WB 9 Burpees…
Checkout these canned hams!!!! For those of you who do not know what that means, in the bodybuilldimg world that’s how amazig triceps are defined!!! Yikes Kimmy B., NICE!!!!! Strength/Skill – O.H. Squat For Time: 100 – Squats 80 – Sit ups 60 – Box Jumps 24/20 40 – KB Swings 53/35 20 – Thrusters…
Strength/ Skill: Snatch Balance + 2 OHS x 6 Build to heavy Complex Snatch Grip Deadlift- 5×3 Increase weight each set. Start @ 90% 1RM Snatch 4 Min AMRAP – 12 KBS 70/53 8 HSPU 4 Power Clean 75/55 *rest 2 min * 4 Min AMRAP – 12 Power Clean 75/55 8 KBS 70/53 4…
Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Strength/Skill – 10 min EMOM Even Minute – 5 Pull-ups Odd Minute – 5 Burpees (Touching the bar you are doing pull-ups on) 5 R.F.T. 1 Rope Climb (3:1) Bring socks, Shin pad, Sweat Pants…for your protection and…