Friday, 12-20-19

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35

Strength: 6X3 Weighted Pull Ups Scale: Strict, Negatives   In teams of 2 perform 12 Rds of: 7 Hang Squat Cleans 135/95 – 12  Box Jumps (24/20) 12/10 Calorie Row Break it up anyway you want.

  For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*

Friday: 8 & 9AM classes only. Happy Thanksgiving- @ Center Moriches or Westhampton Beach H.S. For Time: 400 M run 100 M back pedal 100 M side step left side 100 M skip 100 M side step right 100 M walking lunges 100 M broad jump burpees 100 M bear walk 100 M walking lunges

Deficit Deadlifts 8×4 Standing on a 45# plate 12 min AMRAP 5 Devil Press 50/35 10 Burpee over DB’s 15 Lunges

  Strength: Pause Back Squat (3 sec Pause at the bottom) 6X3 Increasing weight   3 Rounds: 20 Burpee Pull-Ups 20 Front Squats 135/95 20 Box Jumps (24″/20″)