Friday, 3-31-17
Strength:
3-Position Power: Snatch Power, Hang Floor
work up to a heavy complex
EMOM 15
Min 1 – 5 Power Snatch @ 75%
Min 2 – 50 Mountain Climbers
Min 3 – 20 Weighted Ab-mat Sit-Ups 35/25
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Friday, 6-30-17
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20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!
Friday, 7-21-17
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For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate) Skill Work: M/U, HSPU, D/U’s…..
Monday, 7/18/11
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PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. A note on intensity and how much is…
Saturday, 4-19-14
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1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
Tuesday, 6-4-13
Byadmin
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold
Tuesday, 1-9-18
Byadmin
Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″