Thursday, 3-17-16
Strength:
EMOM
3 Snatches
Start at 50% and add 10lbs every min until failure. 12 min cap
Tabatas:
Reverse lunges
C2B Pull Ups
D/U’s
Ring Push Ups
Strength:
EMOM
3 Snatches
Start at 50% and add 10lbs every min until failure. 12 min cap
Tabatas:
Reverse lunges
C2B Pull Ups
D/U’s
Ring Push Ups
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint
Filthy 50 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Scale: Dirty 30
Strength/Skill – Weighted Pull-ups 5 x 5 4 R.F.T. 20 Med-ball cleans, 20# (14#) 100 ft Walking lunge 10 One arm dumbbell snatch, right arm, 40# (25#) 10 One arm dumbbell snatch, left arm, 40# (25#)
5AM Tuesday and Thursday classes will start next week! Strength/Skill – EMOTM 8 Minutes 1 Clean 2 Jerk 5 Chest to Bar Pull-ups 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Back Squat 135/95 One Arm Alternating Dumbbell Snatch – 35/55
5AM CLASSES THIS WEEK STRENGTH: PUSH PRESS 5X5 @50% 21-18-15 PUSH JERKS TOES TO BAR
Click here for Efficiency tips for toes to bar Click here for Efficiency tips for box jumps Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar