8 and 9AM classes only.
For Max Reps in 33 EMOM
min 1- Pull-Ups
min 2- Air Squats
min 3- Push-Ups
min 4- Sit-Ups
min 5- Strict Presses 75/55
min 6- Mountain Climbers
min 7- Dumbbell Push Presses 45/30
min 8- Wall Sit
min 9- T2B
min 10- DB Thrusters 45/30
min 11- Plank Hold
Score is total reps completed of all movements. For Wall Sit and Plank count 1 rep per second in static hold (do not count transition or rest time).
3 rd for reps 1 min t2b 1 min HSPU 1 min Deadlift 185/115 1 min Medball Clean 20/14 1 min KBS 70/53 1 min REST SKILL WORK Pick a skill to work on”
Strength: Deadlifts 8 at 70% 6 at 75% 6 at 80% 4 at 88% 2 at 90% of 1 rep max Partner Workout For Time: 50/40 Cal Row 50 Box jump overs 24/20″ 50 DL 185/115 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 DL 50 Box jump overs 50/40 cal row
Strength/Skill – S.D.H.P. – 5-5-5-5 TnG 10 R.F.T. 3 Snatch Grip Deadlift (95#/65#) 3 Hang Power Snatch 3 Overhead Squat
For time: 50 D/U’s 20 deadlifts, 255 lbs (155 lbs) 20 power cleans, 165 lbs (105 lbs) 20 power snatches, 115 lbs (75 lbs) 50 D/U’s
In Teams of 3: Row 3200m 100 Medicine ball cleans 20/14 100 Shoulder to Overhead 95/65 100 Box jump overs 24/20 100 m Firemans Carry…Each team member has to carry twice..(i.e. 1 carries 2 & 3, 2 carries 3 & 1, and 3 carries 1 & 2)
Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets