Friday, 11-23-12
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES
Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80%
21-15-9
One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms)
Power Cleans 135/95
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES
Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80%
21-15-9
One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms)
Power Cleans 135/95
No 10AM class today. JBo U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is…
7 Min EMOM 10 Sit Up + 10 Hollow Rocks 28 Min AMRAP 35 D/U’s 15 DB Push Press 30/20 10 Squat Thrusts 5 Power Cleans 185/135
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run
Strength/Skill: 8 min EMOM Power Snatch, Snatch Balance, Snatch Push Press @75% of 1RM “Diane” 21-15-9 Deadlifts 225/185 HSPU’s
Strength/Skill – Weighted Push-up 5-5-5-5 NO MAX 3 RFT 15 Alternating One Armed K.B. Snatches – 53/35 15 One Armed (Racked Position) K.B. Walking Lunges