Friday, 10-5-18
NO 5AM CLASS TODAY!!
3 RDs
15 Reverse Hypers
10 BB Hang Power Snatch
200m run
Deadlift
3×3 @ 75%
3×2 @ 80%
3×1 @ 85%
21-15-9
Power Snatch 115/85
SA OH Walking Lunge 50/35 x2 (42-30-15)
Deadlift 115/85
*20min Cap*
NO 5AM CLASS TODAY!!
3 RDs
15 Reverse Hypers
10 BB Hang Power Snatch
200m run
Deadlift
3×3 @ 75%
3×2 @ 80%
3×1 @ 85%
21-15-9
Power Snatch 115/85
SA OH Walking Lunge 50/35 x2 (42-30-15)
Deadlift 115/85
*20min Cap*
Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Snatch grip Deadlift 10 min to work up to a heavy double AMRAP in 15 minutes: 10 Burpee Box Jumps (24/20) 15 DB Push Press 53/35 50 D/U’s
6 & 7PM classes cancelled tonight, roads are bad!!! Strength/Skill: 4X3 Push Jerks The Chelsea WOD Challenge yourself to complete all 30 rounds and if not, work your way up to that! On The Minute Every Minute For 30 Minutes 5 Pull Ups 10 Push Ups 15 Squats
12 min to complete 3×8 DB Hammer Curl (superset by 20 banded curls) 3×15 banded tricep pull down 3 sets of 21’s (increasing weight) 3×10 french press (superset by 20 bench dips) 4 RFT 400m Run 30 Wall Balls 20/14 *18 min Cap*
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: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…
Max SDHP 95/65 in 1 minute Max S2O 95/65 in 1 minute Max Medicine Ball Clean 20/14 in 1 minute Max SDHP in 2 minutes Max S2O in 2 minutes Max Med Ball Clean in 2 minutes Max SDHP in 3 minutes Max S2O in 3 minutes Max Med Ball Clean in 3 minutes
Strength: Deadlifts Starting @50% Build to a heavy set of 5 5 RFT 21 Wallballs (20/14) 15/12 Calorie Row 9 Toes to Bar