Friday, 10-10-14
Strength/Skill: Snatch balance
7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU
Rest 3 Min
7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols
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Tuesday 6-23-15
Byadmin
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Back Squat 3 x 10 @65% 9 RFT: 4 Weighted Pistols 53/35 5 Shoulder to Overhead 115/85 6 Dips *Scale as needed*
Friday, 2-9-18
Byadmin
Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95
Tuesday, 9-9-14
Byadmin
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…
Saturday, 6-1-18
Byadmin
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Monday, 1-30-17
Byadmin
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)
Wednesday, 8/24/11
Byadmin
Strength/Skill – Snatch Balance 12 min A.M.R.A.P. One Snatch Two O.H. Squats 95/65