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Thursday, 1-22-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.
Saturday, 3-27-16
BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.
Tuesday, November 16th 2010
Warm -up: 2 rounds of CFK 5 minutes of Burgerner Strength: 5-5-5-5-5 Push Jerk 85% of one rep max W.O.D. 5 rounds for time: 20 Burpees 30 Wall Balls 40 Double Unders
Wednesday, 6-7-17
Strength: Work up to a 10 rep Max Deadlift 20 Min AMRAP 250m Row 10 Deadlifts (first set must be unbroken) 10 Strict Presses 45/25DB 50′ Weighted Bear Crawl 45/24 DB
Friday, 2-1-19
Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.
Thursday, 4-5-18
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Sq. Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 Sq. Clean & 1 Jerk 60-72.5% Min 8-9: Sq. Clean & Jerk 72.5-80% Min 10-12: Sq. Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep…