Thursday, 11-17-11

No PM Classes. 6,7 & 9 AM Classes only Strength/Skill – Snatch Grip Deadlifts 3 RM 5 RFT 15 Toes to bar 10 Weighted Ab-Mat s/u’s 25/15 (Weight is always in contact w/ chin) 10 Kryptonite Burpee Box Jumps 24/20 (Yes these burpee’s were invented at Kryptonite and you get to do them!) 10 Hang…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…

7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch   For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball

 I need head count for BBQ   Back Squat Waves Every 2 min for 6 sets (12 min) 8 Reps @ 65% 4 Reps @ 70% 8 Reps @ 75% 4 Reps @ 80% 8 Reps @ 77.5% 4 Reps @ 90% 4 RFT 400m Run 25 Burpee to plate 45/25 3 Rope 3:1 *25min…

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  

Strength/Skill – Shoulder press 5-5-5-5-5 (In between sets, 5 pull-ups – Feel free to make them chest to bar) 18 MIN A.M.R.A.P. 9 Toes to Bar 12 Push Presses 95/65 15 Box Jumps 24/20