Tuesday, 2-13-18
Strength:Every :20 for 5 min
2 Power Clean @ 60% 1 RM Power Clean
rest 3 min
12 Min EMOM
Even- 15 T2B
Odd- 15 Hollow Rocks
With a partner complete
“Brian”
5 RFT
5 Rope Climbs
25 Back Squats 185/135
*15 Min Cap*
Strength:Every :20 for 5 min
2 Power Clean @ 60% 1 RM Power Clean
rest 3 min
12 Min EMOM
Even- 15 T2B
Odd- 15 Hollow Rocks
With a partner complete
“Brian”
5 RFT
5 Rope Climbs
25 Back Squats 185/135
*15 Min Cap*
When Bobbby V. gives the thumbs up. you know it’s all good!! I’m glad that’s over!!! Congratulations to Katie B. & Jimmy Z on there Frosbite competition this past weekend in Long Island City!!!!!!!! Strength/Skill – Front or Back Squat Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM…
For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work
NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY
Tuesdays & Thursdays we will be adding a 7PM class. 3 Rounds each for time: 5 Sumo Deadlift High Pull (155/105) 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch 25 Double Unders 5 Sumo Deadlift High Pull 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch…
18-15-12-9 Wall Ball SDHP (35#/53#) Box Jumps Push Press (65#/95#) Toes-2-Bar
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.