Friday, 6-21-19
15 min to complete:
4×8 Heavy Bent Over Rows
4×8 Bent over DB Row
4×15 Banded face pulls
4 x 10 Seated Banded lat pull down
5 Rrds for reps (19 min):
1 min Hollow Rock
1 min AAB Cal
1 min D/U
1 min Rest
15 min to complete:
4×8 Heavy Bent Over Rows
4×8 Bent over DB Row
4×15 Banded face pulls
4 x 10 Seated Banded lat pull down
5 Rrds for reps (19 min):
1 min Hollow Rock
1 min AAB Cal
1 min D/U
1 min Rest
Regular hours today. Closed Sunday. 8 and 9 am classes Monday!! 30 Min Ascending Ladder 1 Clean 155/115 1 Pull Up 200m Run/Row 250m 2 Cleans 2 Pull Ups 200m Run…. Increasing cleans and pull ups by 1, run stays the same
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived…
I need a head count for BBQ 12 min EMOM Min 1- 20 Sit Up Min 2- 15 Hollow Rock Min 3- 25 med ball twist 20/14 For time – 100 D/U 3:1 50 Lunges 25 Sq. Snatches 135/95 50 Lunges 100 D/U 3:1
TabataSit UpsKB North South Plank 4 Rds 20/15 AAB20 DB Snatches 70/5020 Ring Dips
Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!! Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…