Friday, 10-20-17

Byadmin

Strength:
Deadlift
5×6 60-80% of 1RM

Every 4 min for 24 min-

20 Wall Ball 20/14
15 Burpee to plate
10 t2b

*Scale reps to 15-12-9 per rd*
*Time cap is 3min per round. Rounds are meant for a sprint*”

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Friday 3-10-17

Byadmin

SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS 27 Cal Row 27 Hang Power Snatches 45/33 50 D/U’s 21 Cal Row 21 Hang Power Snatches 75/55 50 D/U’s 15 Cal Row 15 Hang Power Snatches 95/65 50 D/U’s 9 Cal Row 9 Hang Power Snatches 115/85 50 D/U’s

Tuesday, 8/23/11

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Friday, 7-25-14

Byadmin

Strength/Skill – Work up to a heavy clean and jerk for the day “Eliminator” 6 rounds of: 1 minute of Jumping Squats (barbell only) Please do not drop empty barbell on floor 1 minute of Burpees 1 minute of Double-Unders 1 minute of Hand Release Push-Ups 1 minute rest

Monday,12-22-14

Byadmin

Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders