Monday, 3-20-17
Strength:
Deadlifts 5X5 All 5 sets should be at your 5RM
Teams of 3:
(1 Athlete per station)
EMOM 18:
25 Russian Kettlebell Swings (70/53#)
40 D/U’s
Max Calorie Row*
*Score = total calories as a team
Strength:
Deadlifts 5X5 All 5 sets should be at your 5RM
Teams of 3:
(1 Athlete per station)
EMOM 18:
25 Russian Kettlebell Swings (70/53#)
40 D/U’s
Max Calorie Row*
*Score = total calories as a team
W.O.D. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Cool Down: Hold a handstand for a total of five minutes. Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!! Way to go Steve!!!!!!!!!!!!!!!!
9 min E3MOM Back Squat 3×10 @ 45,50,55% of 1RM 3 FT: 30 Wallballs 20/14 30 Box Jumps 24/20 30 SDHP 75/55 30 S2OH 75/55 30/21 Calorie Row *21 min Cap*
Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…
Warm up: 3 RD at easy pace 10 BB deadlift 10 Reverse Hypers 10 DB Push Press 0:00 – 7:00 10 Deadlift 135/95 10 Jumping Squats 10 HSPU 2:1 7:00 – 10:00 rest 10:00 – 17:00 12Pull Up 12 T2B 6 DB Power Clean 50/35 17:00 – 20:00 rest 20:00 – 27:00 12 DB Snatch…
I will be automating soon. Please see front desk to update email and cc cvv # . Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80% 15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…
Bent Over Row 4×8 @ 60-70% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) Good Mornings 3×10 Single Leg BB RDL 3×5 Each Leg Pull up grip chin above bar hold 5x :30 For time – 2k row *As…