Tuesday, 4-22-14
Strength/Skill – Shoulder Press 5 x 2
5 sets:
20 walking lunges
10 dips
10 toes to bar
20 box jump step-downs
40 double unders
rest 3 min
Strength/Skill – Shoulder Press 5 x 2
5 sets:
20 walking lunges
10 dips
10 toes to bar
20 box jump step-downs
40 double unders
rest 3 min
14 Min EMOM- 1- 20 Med Ball Twists 20/14 2- 20 Hollow Rocks 8 RFT- 25′ Walking Lunge w/ 2KB 53/35 100′ Shuttle Sprint
4 RFT 50 Air Squats 25/20 Cal Row 8 Bar M/U (16 C2B Pull Up) 4 Tire Flips *25 min Cap* Tires are dirty, so don’t wear your Sunday best.
Strength/Skill – Bench Press 4 R.F.T. 20 Medi-Ball Burpee Cleans 20/14 15 C2B Pull-ups 10 Hang Squat Snatches 95/65
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…
We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you. Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Strength/Skill -Push Jerk 2-2-2-2-2 15 min AMRAP 5 Jerks 115/75 5 Front…
5 rounds for time: 5 H.S.P.U.’s or (Heavy dumbbell presses) 5 Thrusters (135#/95#) 5 T2B 5 Deadlifts (245#/175#) 5 Burpees 5 K.B. Swings (70#/53#) 5 Pull-ups