Thursday, 8-25-16
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”
Snatches Every 90 sec X 8 1 Hang High Pull + 1 Hang Power Snatch + 1 Hang Squat Snatch 30/24 AAB 30 C2B Pull Ups 30 Burpee BJO 24/20 30 C2B Pull Ups 30/24 AAB
Strength/Skill – 5 x 5 Weighted Push-ups 21-18-15-12- and 9 rep rounds of: S.D.H.P. 95#(65#) Back Squat 95#(65#) Hang Power Clean 95#(65#)
Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Strength: 3 position clean Power, hang, floor: work up to a heavy complex AMRAP 20: 2 Rope Climbs 12 Kettlebell Swings (70/53#) 22 Walking Lunges 70/53
E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65