Tuesday, 6-21-16
Strength: Snatch Grip Deadlift
5X3 @ 110% of Snatch
4RFT
30 KBS 24/16kg
12 Pistols
12 Dips
Rest 1:1
Strength: Snatch Grip Deadlift
5X3 @ 110% of Snatch
4RFT
30 KBS 24/16kg
12 Pistols
12 Dips
Rest 1:1
STRENGTH/SKILL – EMOM 8 Minutes 1 Squat Snatch 3 Overhead Squats 21-15-9 Push-Press (NOT JERK) – 93/135 Toes to Bar
You have 15min to work on any skill. Workout 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans…
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Thrusters 5-5-5-5 TABATA’S Burpees 1 min…
Congrats Rob & Amanda! Just married!!!! Olympic Athlete Christine Girard Snatches 106 kg (233 pounds) at Ogopogo Weightlifting Championships 2011 in Kelowna, B.C. Strength/Skill -S.D.H.P. 15 MIN. .A.M.R.A.P. 4 Wall Climbs 8 Pistols 12 SDHP’s 75/55
3000m Partner Row /partner holds plank Strength: Alternating EMOM for 10:00- 1 Three Position Clean (floor, knee, high hang, into power position)* 10 Dips *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10lbs and complete…
Strength: Every 90 sec for 5 sets: 5 Front Squats @ 77.5% of 1RM 10 Min EMOM Even: 10-15 C2B Pull Ups Odd: 10-15 Dips 5 Min Rest 15 Min Time Cap 800m Run 21 Thrusters 95/65 400m Run 15 Thrusters 95/65 200m Run 9 Thrusters 95/65