Thursday, 11-29-12
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM
5 R.F.T.
15 – Weighted Step ups with plate/D.B. 20″/18″
10 – Wall Walks
5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM
5 R.F.T.
15 – Weighted Step ups with plate/D.B. 20″/18″
10 – Wall Walks
5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Strength/Skill – Weighted Push-up 4 x 3 7 Minute Ladder 3 Clean and Jerk – 103/155 3 Toes to Bar – REST ONE MINUTE 7 Minute Ladder 3 Deadlift – 103/155 3 Lateral Burpees over the bar
12 min Emom: min 1- 20 weighted sit ups min 2- 20 step ups min 3- 20 supine ring rows Max out in the following, you get 12:00 to find the most you can do: High Hang Power Clean + Hang Power Clean + Power Clean + Push Press High Hang Power Clean + Hang Power Clean + Power Clean +…
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
Congratulations Brian Reilly. He scored in the 99.7th percentile on the Air Force Fitness test. The highest score in his 28 year career!!! Way to go Brian!! Strength/Skill – Deadlift 5-5-3-3-1 21-15-9 reps for time: 21-Overhead Weighted Lunges 45lb Plate 21 – Wall Balls 20/10 15 -Overhead Weighted Lunges 45lb Bar 15 – Wall Balls…
2 Person Teams 100 Box Jumps 100 Pull Ups 100 Dips 100 Lunges (45/25)….. EMOM 2 Wall Climbs Only one partner working at a time. Both stop to do Wall Climbs.
Warm up: 2rds at easy pace 5 behind neck snatch grip push press 5 good mornings 5 mid shin muscle snatch 5 Sotts press w/PVC 14 min Clock- 5 Min EMOM 3-Position Power Snatch (Floor, below knee, above knee) Min 1 – 45% Min 2 – 50% Min 3 – 55% Min 4 – 60%…