Thursday, 1-22-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength: 2 Push Presses + 1 Push Jerk X 8
5RFT
200m Row
15 V-Ups
15 SDHP 70/53
15 Goblet Squats 70/53
Rest 1 Min.
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength: 2 Push Presses + 1 Push Jerk X 8
5RFT
200m Row
15 V-Ups
15 SDHP 70/53
15 Goblet Squats 70/53
Rest 1 Min.
Strength/Skill – 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/14 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 sled push 100/50 100 double unders
Strength/Skill – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…
Challengers…..We will attempt to make up today’s 11am,3pm,and 7pm classes tomorrow at the same times. For our regulars……Matt will be at gym from 3 to 5. Open gym for anyone who wants to come in. 9 and 11am cancelled…stay tuned for afternoon closings Be sure to check website before you come in for closings. Heading…
5 RFT 10 Deadlifts 185/135 10 Alternating Reverse Lunges 185/135 50 D/Us
Strength/Skill – Hang Power Cleans 3-3-3-3-3 AMRAP 15 minutes 200 Double Unders, then with remaining time: 5 Hang Power Cleans 135/95 10 Pull-ups 15 Squats
Strength/Skill – 4 x 2 Back Squat – Work up to a heavy Double E.M.O.M. – Even Minute – DB/KB Snatch x 4 DB70/KB70 – DB/55-KB/53 8 Burpees Odd Minute – 2 Back Squat @ 80% of your Heavy Double (From Strength)