Friday, 11/14/14
Saturday 8 and 9 AM classes only.
Every 1:30 min for 15 min:
4 Power Snatches + 1 OHS
@ 60-70 % of Snatch
24 minutes: 30 seconds on AFAP/ 30 seconds off
D/U’s
Weighted step ups35/25
Push Ups
Weighted Sit Ups 35/25
Saturday 8 and 9 AM classes only.
Every 1:30 min for 15 min:
4 Power Snatches + 1 OHS
@ 60-70 % of Snatch
24 minutes: 30 seconds on AFAP/ 30 seconds off
D/U’s
Weighted step ups35/25
Push Ups
Weighted Sit Ups 35/25
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
“The Seven” 7 RFT 7 HSPU 2:1 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/165 7 Burpees 7 KBS 70/53 7 Pull-Ups *35 min Cap*
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
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Strength/Skill – Clean High Pulls 3-3-3-3-3 85% of of 1RM on Power Clean 15 min AMRAP: 10 Goblet squats 53/35 6…
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press
Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…