Wednesday, 8-23-17
Gymnastics
8×4 Weighted Dips
Increase weight each set.
“Harper”
23 Min AMRAP
9 C2B
15 Power Clean 135/95
21 Squats
400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!
Gymnastics
8×4 Weighted Dips
Increase weight each set.
“Harper”
23 Min AMRAP
9 C2B
15 Power Clean 135/95
21 Squats
400m Run with a 45/35# plate….. NO DROPPING WEIGHTS!!
Strength – Overhead Squat 5-5-3-3-3 “Tabata Something Else” – Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are pull-ups The second 8 intervals are push-ups The third 8 intervals are sit-ups The last 8 intervals are squats Combine total reps of all 32 rounds…
Strength/Skill – O.H. Squat 6 x 2 “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups
Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
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…..
Strength/Skill – Beginner – Chin-ups (4×5) Intermediate – Kipping Pull-ups (5×6), Advanced – Butterfly- AMRAP(REPS)x4 Three rounds for time of: 100’mWalking Lunge 50 Squats 25 Push Press 95/65
9AM CLASS TODAY! Need a head count for the BBQ!!! 3RFT 25 T2B 10 Bar M/U’s 25 Burpees Strength: Back Squats 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.)