Tuesday, 7-31-18
Warm up
3 RDs
10 Banded Squats
10 BB Back Squats
8 BB Push Press
8 Ring Rows
12 min to complete:
Back Squats
7×3 @ 85%
5 RFT:
5 Power Clean & Jerk 155/105
10 C2B Pull Up (2:1 pull up)
*18 min Cap*
Warm up
3 RDs
10 Banded Squats
10 BB Back Squats
8 BB Push Press
8 Ring Rows
12 min to complete:
Back Squats
7×3 @ 85%
5 RFT:
5 Power Clean & Jerk 155/105
10 C2B Pull Up (2:1 pull up)
*18 min Cap*
E2MOM x 6 10 Front Rack Lunges increasing weight 15 Min AMRAP 10 Devil’s Presses 53/35 25 DB Front Rack Reverse Lunges
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. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…
2016 Granite Games Qualifier- Week 2 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumps Men: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” Box Women: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” Box Masters 50 Men: 20lb ball – 9ft target 95lb…
EMOM till failure- 20 D/U + 1 Sq. Clean Thruster start @ 40% 1 RM clean and jerk. add 10/5 each round For time- 200 Singe Arm Russian Swings *Switch arms every 5 reps, before you switch you must hold a 10 second over head hold with the same arm.* **Every time you break its…
30 min to complete 3×10 Flat Bench Press 3×20 Tricep Banded Pull Down 3×10 Weighted Push Up 3×15 French Press 3×10 DB Flys 6 min AMRAP 30 Russian Swings 70/53 30 K2E 30 Walking Lunge w/ 1 KB 70/53
Strength: 1 strict Press + 2 Push Presses + 3 Push Jerks X 8 Increasing weight 12-11-10-9-8-7-6-5-4-3-2-1 KBS 70/53 KB Deadlifts 53/35 Toes to bar