Friday, 2-21-20
800 m run
70 KB Swings
600 m run
50 KB Goblet Squats
400 m run
30 Burpees w/ lateral hop over KB
200 m run
100′ KB OH Walking Lunge (50′ right arm, 50′ left arm)
Skills
800 m run
70 KB Swings
600 m run
50 KB Goblet Squats
400 m run
30 Burpees w/ lateral hop over KB
200 m run
100′ KB OH Walking Lunge (50′ right arm, 50′ left arm)
Skills
Strength/Skill – Find your1 RM Power Clean & Jerk in 15 mins. Three rounds for time of: 35 pound Dumbbell squat snatch, 15 reps, right arm 15 Weighted D.B. Ab Mat S/U’s 45/25 (D.B.is always in contact w/chin) 35 pound Dumbbell squat snatch, 15 reps, left arm 15 Toes to bar
Strength: Strict Press 5X3 @70% Push Presses 5X3 @ 70% Karen 150 Wall Balls 20/14
EMOM for 6 min 5 Strict Press *start light and build. NOT to a heavy 5* “Incredible Hulk” 20 min AMRAP 5 Deadlifts 115/75 5 Hang Power Cleans 115/75 5 Front Squats 115/75 5 Push Press 115/75 5 Back Squat 115/75
Isabel 30 Snatches 135/95 10 min cap rest 5min 1 mile run timed….. then 20 Man Makers (40/25)
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. 12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts 21-15-9 DB Snatch 70/50 Burpee to plate 45/25 ..right into.. 10 Rope Climbs 2:1 *15 min Cap* * DB…
Dear Kryptonite Family, I know many of you have concerns about the Corona virus. As of right now, we are open. Please know I am taking all the necessary precautions as far as cleanliness goes. We have always been good at cleaning our DNA, but I have ramped up cleaning other areas of the gym…