Tuesday, 9-3-19
12 min E2MOM
3 Tempo Back Squat
Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top
**Add 5-10lbs from last weeks weight**
“Barbara”
5 RFT-
20 Pull-Up
30Push-Up
40 Sit-Up
50 Squats
*26 min Cap*
12 min E2MOM
3 Tempo Back Squat
Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top
**Add 5-10lbs from last weeks weight**
“Barbara”
5 RFT-
20 Pull-Up
30Push-Up
40 Sit-Up
50 Squats
*26 min Cap*
Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35
“Mile Gone Bad” Run 400 meters25 Wall Balls (20/14)25 SDHP (75/55)25 Box Jumps (24/20″)25 Push Press (75/55)Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters
Strength: Sq. Clean Thruster + Thruster Build to heavy complex *10 min to build* Dip Box Holds 5 sets of: 1:00 on 1:00 off For time- 70 Sit Up 60 Hollow Rocks 50 t2b 40 k2e 30 Wall Ball 20/14 20 Burpee 10 OHS 185/125 *18 min Cap*
Strength:Front Squat: 5 @75% 3 @ 85% 1 @ 95%….then Every 90 Sec for 5 sets 3 @ 85% of 1RM For time: 50 Wall Balls 20/14 25 Pull-ups, strict 25 Ring Dips, strict 50 KBS 70/53 25 Ring Dips, kipping 25 Pull-ups, kipping 50 Wall Balls 20/14
Strength/Skill – Bench Press 4 R.F.T. 20 Medi-Ball Burpee Cleans 20/14 15 C2B Pull-ups 10 Hang Squat Snatches 95/65
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Pusk Jerk 5-3-3-1 “KAREN” 150…