Monday, 1-27-14
Strength/Skill – Push Press – 3 Rep Max TnG
15 – 12 – 9 – 6 – 3 reps for time:
Chest to bar pull-up
Power Clean
Push-up
Strength/Skill – Push Press – 3 Rep Max TnG
15 – 12 – 9 – 6 – 3 reps for time:
Chest to bar pull-up
Power Clean
Push-up
9 min AMRAP 3-6-9-12…. Power Cleans 175/125 T2B REST 3 min 9 min AMRAP 3-6-9-12…. Power Snatch 125/85 Box Jumps 20/18 REST 4 min 9 min AMRAP 3-6-9-12…. Thrusters 75/55 Bar facing Burpees
7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run
Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…
AMRAPS 0:00 – 5:00 10 DB Front Sq. 50/35 10 DB Deadlift 50/35 5:00 – 7:00 rest 7:00 – 12:00 10 Jumping Sq. 10 HR Push Up 12:00 – 14:00 rest 14:00 – 24:00 20 T2B 50′ Bear Crawl 10 DB Floor Press 50/35
Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2 2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65