Tuesday, 3-10-20

No 5 am classes this week! Strength: Box squats 8X3 increasing weight 21-15-9 reps of: Chest-to-bar pull-ups Handstand Push-ups Ring Dips Floor Press 135/95

REMINDER MEMBERS – MEMBERS WHO WERE GRANDFATHERED INTO OLD PRICES ( BEFORE INCREASES TOOK EFFECT APRIL 15TH ) NEED TO KEEP THEIR MEMBERSHIP CURRENT/ NO LAPSES, IN ORDER FOR THOSE FEES TO REMAIN IN EFFECT. LAPSES WILL RESULT IN NEW CONTRACT FEES. Strength/Skill – Hang Squat Clean 3-3-3-3-3 Final weigh ins are today!!! For Time:…

NO EIGHT OR NINE AM CLASSES TOMORROW WEDNESDAY 11-16-11 10 Things you can do to improve your Clean & Jerk 1 – Shoulders hips and bar move off the ground together 2 – Activate Lats 3 – Shift to heels immediately from floor 4 – Jump hard 5 – Hips must move…fast, aggressively, rapid…um…..not slow,…

5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups

Saturday @11AM: Going away breakfast for Coach Nate and Jenn. 6 min EMOM Even- 4 Split Squat w/DB’s (each leg) Odd- 10 Alt DB snatch Loredo 6 RFT: 24 Air Squats 24 push ups 24 walking lunge 400m Run *35min cap* U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd…

Back Squat 75%x3, 80%x3, 85%x3, 90%x3, 3RM 3 Rounds for Time: 75 D/U’s 50 Air Squats 25 Calorie Row