Monday, 11-30-15
Reminder: Christmas party is December 12th, please sign up if you’re coming!
5 RFT
30 wall balls 20/14
5 squat snatches
Front squats
5@70%
5@75%
4@80%
3@85%
5@75%
Reminder: Christmas party is December 12th, please sign up if you’re coming!
5 RFT
30 wall balls 20/14
5 squat snatches
Front squats
5@70%
5@75%
4@80%
3@85%
5@75%
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
CONGRATULATIONS FRANK CURTO FOR PLACING 12TH IN THE GRANITE GAMES. IS HE GOING TO MINNESOTA???? 5x (400m, 200m, 100m) 1min rest b/t reps 3min b/t sets Workout Details: Run 400m fast, rest 1min, run 200m faster, rest 1min, run 100m fastest, rest 3min
Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks
Every 1:30 for 21 min 25/20 Cal Row * 2 min rest after each row* 20 min to complete 4×10 Bicep Curl superset with 20 banded curls 4×15 Tricep Pull Down 4 sets of BB 21’s 4x 10 French Press