Weightlifting
4×15 Reverse Hypers
4×10 Glute bridges (both legs)
4×8 hip thrusts, weighted if wanted
E2MOM for 10 min- Deadlift
10 @ 50%
10@ 60%
8@ 60%
6@ 70%
6@ 75% of 1RM
5 min AMRAP
10 Hollow Rock
10 Push Up
rest 2 min
5 min AMRAP
10 Walking Lunges
10 Front Squat 95/65
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: 15 min EMOM first 5 min 3 strict press second 5 min 3 push press third 5 min 2 split jerks *start light and build…
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – S.D.H.P In 15 minutes, complete as many rounds as possible of the following: 15 – 24” box jumps 20 – sumo deadlift high pulls w/kettlebell (24kg/16kg) 10 – push…
NO EVENING CLASSES TODAY. Strength/Skill – Halting Clean Deadlift + Hang Clean + Clean – work up to a heavy “DOABLE” single..NOT A ONE REP MAX Three sets for max reps of: 60 seconds of Wall Ball Shots 60 seconds of Kettlebell Swings (24/16 kg) 60 seconds of Box Jumps (24″/20″) 60 seconds of Push…
Merry Christmas!!!
27 Min EMOM: Min 1 – 8 HR Push Up Min 2 – 15 Wall Balls Min 3 – 10 Strict Pull Ups 12 Min to build to a heavy 3 Thruster
Tabata :20 on/:10 off Hollow Rocks Sit-Up MedBall Twists 3 RD for reps 1 Min Burpee to plate 1 Min Cal Row 1 Min OHS 95/65 1 Min HSPU 2:1 1 Min D/U 3:1 1 Min Rest