Sunday, 12-25-16
Merry Christmas to my Kryptonite Family!!!
Monday’s Hours are 8 and 9am only!!
Merry Christmas to my Kryptonite Family!!!
Monday’s Hours are 8 and 9am only!!
As of next week changes in summer hour will be: No 5AM class on Fridays and no 10am class on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 60-70% of 1 RM 3RFT- 12 Right Arm DB Hang Power Cleans 50/35 50′ Right Arm OH Walking Lunge 50/35 10 Burpee…
Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: Every 30 sec for 8 min 1 Hang Power Clean @ 70-80% 14min AMRAP 30 KBS 53/35 20 Wall Balls 20/14 10 Strict HSPU’s 5 Power Cleans 165/115
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!
Strength: Every 90 sec complete: 1 Clean + 1 Front squat + 1 Jerk Starting at 60%, adding 10 lbs every 90 sec until Failure 15 Min AMRAP: Buy In 1000m Row 3 Power Snatch 135/95 6 Front Rack Lunges 135/95 9 Inverted Burpees
15min Skill work or bench press 4×10 For reps- 0:00-10:00 5 Deadlifts 275/205 10 HSPU 20 Bar Hops 10:00-15:00 rest 15:00-25:00 35 D/U 12 Pull Ups 8 Thruster 115/85
Deadlifts 6 X 4 @ 70% 25-20-15-10-5 DB Box Step Ups 50/35 ea Hand 25-20-15-10-5 Ring Dips 5-4-3-2-1 Rope Climbs 3:1