Monday, 12-9-19
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Deadlifts
5 X 3 Reps @ 75%
4 RFT
400m run
10 KB Deadlifts 70/53
100′ Farmer’s Carry
10 KB Deadlifts
20 Burpee to Plate
Christmas Party this Saturday @ 6:30 PM.
We will be closed Sunday.
Deadlifts
5 X 3 Reps @ 75%
4 RFT
400m run
10 KB Deadlifts 70/53
100′ Farmer’s Carry
10 KB Deadlifts
20 Burpee to Plate
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 18 min EMOM Min 1: 10 T2B Min 2: 5 Squat Cleans Min 3: 10 floor Presses Open Wod 13.2 10 Min AMRAP 5 S2O 115/75 10 Deadlifts 115/75 15 Box Jumps 24/20
Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups
Strength/Skill -Snatch Grip Push Press find your 1 RM 3RFT 7 Pull-up/T2B Clusters (That’s a new one) 14 D.B. Hang Split Clean (Alternating Legs) 21 S.D.H.P. 95/65 1 Pull-up 1 T2B = 1 Cluster D.B. Hang Split Clean – Demo
10 min EMOM Squat Clean 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ 5 rounds for time of: 400m Run 15 bench press (135/95)
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
8 and 9 am classes only today!!! For Time, with a Partner – 40 Power Cleans (135, 95) – 50 Box Jump Overs – 60 Shoulder to Overhead (135, 95) – 70 Burpees to a Plate – 80 Power Snatches (75, 55) Buyout – Accumulate 1500 M Row while partner holds plate overhead