Friday, 2-13-15
No 8 AM Class Saturday.
If you are coming in tomorrow please bring in a deck of cards.
Strict Press 3-3-3-3-3 reps
Push Press 2-2-2-2-2 reps
Push Jerk 1-1-1-1-1 reps
Cleans 1-1-1-1-1
No 8 AM Class Saturday.
If you are coming in tomorrow please bring in a deck of cards.
Strict Press 3-3-3-3-3 reps
Push Press 2-2-2-2-2 reps
Push Jerk 1-1-1-1-1 reps
Cleans 1-1-1-1-1
Strength/Skill : Beginner – Pull-ups 5-5-5-5-5 Intermediate – Weighted Pull-ups 5-5-5-5-5 Advanced – Weighted Chest to bar Pull-ups 3-3-3-3-3 A.M.R.A.P. 7 Minutes…If you RX it…12min A.M.R.A.P. if you don not. 3 Power Clean – 235/143 6 KB S.D.H.P. 53/35 (BELL TOUCHES GROUND FOR EVERY REP) 9 Wallballs – 20/14
Strength: Front Squat – Work up to a heavy set of 3. 20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB Step-ups 35/20 Min 4: 40 second Plank Hold
Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)
Skill – Handstand mechanics W.O.D. – For time: 21-15-9 Squat Cleans – 135/95 50 Double-Unders Handstand Push-ups 50 Double-Unders Inspirational video about injury. Injuries are part of being human. Some are preventable, some are not. They are less then fun, I’d even call them un-fun and sometimes even scary. After watching the above video some…
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5% Min 8-9: P.Clean & Jerk 72.5-80% Min 10-12: P.Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep look the same) For…
Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat