Monday, 6-27-16
No 5AM classes until September!!!
Strength: Backsquats 4×6 @ 80-85%
18 – 15 – 12 – 9 – 6 – 3
PUSH JERK 135#/95#
PULL UPS
3:1 DOUBLE UNDERS AFTER EACH SET
No 5AM classes until September!!!
Strength: Backsquats 4×6 @ 80-85%
18 – 15 – 12 – 9 – 6 – 3
PUSH JERK 135#/95#
PULL UPS
3:1 DOUBLE UNDERS AFTER EACH SET
For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…
5 Min AMRAP 15 Wall Ball 20/14 5 Power Clean 135/95 3 Overhead Squats 135/95 Rest 3 Min 5 Min AMRAP 50 D/U 15 Cal Row Rest 3 Min 5 Min AMRAP 200m Run 6 Box Jump 30″/24″ 3 Ring M/U Rest 3 Min 5 Min AMRAP 10 KBS 70/53 10 weighted sit ups 35/25
Happy Birthday Sarah!!!! We will need a head count for the BBQ on May 25th. Please sign up at the front desk. Thank you. Strength/Skill – Clean Find 1 RM 21-15-9 reps for time of: Handstand push-ups Pull-ups Post time to comments.
Strength: Sumo Deadlift 8×3 build to heavy triple Tabata Power Clean 115/85 Deadlift 115/85 Floor Press 115/85 Toes to Bar *rest 2 min between movements* Lowest Score for each movement is counted
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..