Thursday, 1-18-18
Strength:
Every :20 for 5 min (15 sets)
2 Strict Press @ 55-75% 1 RM
Row Intervals
10 sets of:
1 Min Max Cal
1:30 Rest
Strength:
Every :20 for 5 min (15 sets)
2 Strict Press @ 55-75% 1 RM
Row Intervals
10 sets of:
1 Min Max Cal
1:30 Rest
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. 9AM CLASS TODAY!! Strength: Push Presses 5X5 close to your 5RM AMRAP 4: Buy-in:…
Christmas party is Dec 15. $20.00 pp For time – 3 Rope Climb 3:1 75 Wall Ball 20/14 3 Rope Climb 75 Deadlifts 135/95 3 Rope Climbs 75 Medball Clean 20/14 3 Rope Climbs
Strength: Sumo Deadlift 8×3 build to heavy triple Tabata Power Clean 115/85 Deadlift 115/85 Floor Press 115/85 Toes to Bar *rest 2 min between movements* Lowest Score for each movement is counted
W.O.D. Strebgth – D.B. Press 3-3-3-3 15 A.M.R.A.P. 5 Power Cleans 155/115 10 Box Jumps 30’/24′ 15 Push-ups (Hand release) NOW THATS A SQUAT!!!
E2MOM for 10 min 2 Below Knee Pause Snatch High Pull + 2 Below Knee Pause Power Snatch (3 second pause at position) Working Tech here 10-1 KB Complex 53/35 T2B x2 Air Sq. x3 *18 min Cap* KB complex = 2-KB Russian Swing + 1 2-KB Power Clean
20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*