Tuesday, 10-1-13
Strength/Skill Floor press 3×5
On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder)
6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35
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Monday, 5-18-15
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Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strength: Every 90 sec until failure add 20 lbs 1 Front Squat + 2 Split Jerks starting @ 50% of Jerk. Three rounds…
Thursday, 8-14-14
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NO 10:00 AM CLASS SATURDAY 8-16-14 10 min. E.M.O.M. Starts at 10 Mins Past Hour – Even min. – 5 Front Rack Weighted Step-ups 75/45 20/18 Odd min. – 10 K.B./D.B. Snatches 5 Left 5 Right 55/35 For load: Split Jerk from the rack 5-3-3-1-1-1 “Karabel” 10 RFT of: 3 Power Snatches, 135/95 15 Wall…
Tuesday, 9-17-19
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Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
Thursday, 5-7-15
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Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Saturday, 11/22/14
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10 Burpees 12 Thruster 115/75# 10 Burpees 12 Power Snatch 115/75# 10 Burpees 12 Push Jerks 115/75# 10 Burpees 12 Hang Squat Clean 115/75# 10 Burpees 12 OHS 115/75# 10 Burpees 12 Thruster 115/75# 10 Burpees 12 Power Snatch 115/75# 10 Burpees 12 Push Jerks 115/75# 10 Burpees 12 Hang Squat Clean 115/75# 10 Burpees…
Thursday, 3/31/11
Byadmin
Strength – Weighted Pull-ups – 3-3-3-3-3 W.O.D. – 12 min A.M.R.A.P: 4 – Wall Climbs 8 – Goblet Squats 45/25 12 Anchored Sit-ups