Saturday, 2-7-15
10 Rounds for Time
10 Box Jumps
10 Sit-Ups
10 Pull-ups
10 Reverse Lunges (1.5/1)
10 Push-Ups
Begin each round with 40′ Bear Crawl
10 Rounds for Time
10 Box Jumps
10 Sit-Ups
10 Pull-ups
10 Reverse Lunges (1.5/1)
10 Push-Ups
Begin each round with 40′ Bear Crawl
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Strength/Skill – Push Press Complete as many rounds as possible in 12 minutes of: 115 pound Push press, 12 reps 12 Chest to bar pull-ups 12 One-legged squats
Skill/Strength -O.H. Squat 8 min E.M.O.M. x 4 Reps – No Rack 2014 Regional Event 7 For time: 64 pull-ups 205/135-lb. overhead squats, 8 reps
For time:From Mainsite 20 Wall ball shots, 20 pound ball 20 Sit-ups 20 Box jump, 24″ box 20 Push-ups 135 pound Power Clean, 20 reps 20 Double-unders 20 Thrusters, 35 pound dumbbells 20 Pull-ups 95 pound Overhead squat, 20 reps 20 Kettlebell swings, 1.5 pood 95 pound Push press, 20 reps 20 Dips 95 pound…
Warm up: 3rd at easy pace 10 Banded Pull aparts 10 Banded Tricep Pull Downs 10 Banded Strict Presses :45 sec Wall Squat Hold With a 29min running clock coplete- 0:00-7:00 AMRAP 16 DB Snatch 50/35 14 SA DB OHS (7 each arm) 7:00-13:00 rest 13:00-29:00 AMRAP 30 Power Cleans 135/95 20 Burpees over bar…
Closed Easter Sunday!!! 25 Kettlebell Swings 70/53# 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders
Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…