Friday, 12-30-16
Strength: Deadlifts
5X3 starting at 65% working up in weight
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Snatches 95/65
Wall Balls 20/14
Strength: Deadlifts
5X3 starting at 65% working up in weight
21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Hang Power Snatches 95/65
Wall Balls 20/14
Strength: 10 Min EMOM 2 Back Squats start @ 60% 1RM and build Every :20 for 5 min 2 Power Cleans @50 % 1 RM Power Clean 20 min EMOM 1- 15 Wall Balls 20/14 2- 12 Push Ups 3- 5 Ring MU or 7 BMU ( 5 C2B 5 Dips) 4- 20 Hollow Rocks
Strength: Deadlifts: 6min Emom 5 @ 70-80% 15 MINUTE ASCENDING LADDER 1 THRUSTER 155#/115# – 30 D/U’s 2 THRUSTERS – 30 D/U’s CONTINUE INCREASING REPS BY ONE, D/U’s STAY THE SAME
3 RFT 10 Burpees 10 Thruster 115/75# 10 Burpees 10 Push Jerks 115/75# 10 Burpees 10 Hang Squat Clean 115/75# 10 Burpees 10 OHS 115/75# EMOM 2min: 50′ Bear crawl
No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…
Training on an Empty Stomach People often ask if it is alright to train on an empty stomach. This is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can…