Friday, 11-23-12
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES
Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80%
21-15-9
One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms)
Power Cleans 135/95
Similar Posts
Tuesday, 10-31-17
Byadmin
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
Saturday, 3-23-12
Byadmin
Important Membership Change Inforamtion Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters…
Friday, 8-23-13
Byadmin
Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55
Wednesday, 12-4-19
Byadmin
Come get your BINGO card!!! Deadlifts 5 sets 3@ 72.5% 4 RFT 20/15 AAB 50′ DB OH Walking Lunges Rt Arm 60/45 20 Pull Ups 50′ DB OH Walking Lunges Left Arm
Friday, 4-8-16
Byadmin
Strength: Pause Back Squats 4 X 5 reps @ 60% using a 4 second pause at the bottom 10 Rounds for time of: 30 Double-unders 10 Alt. Pistols 10 Alt. DB/KB Snatches
Tuesday, 3-3-20
Byadmin
12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…