Friday, 4-26-19
25 min to complete
4×10 BB Bicep Curls
4×10 Weighted Bench Dips
4×8 Heavy DB bicep curl
4×10 French Press
4×20 Banded Tricep Pull Down
10 min AMRAP
10 T2B
10 V-Up
10 Medball Twists 20/14
10 Wall Ball 20/14
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Monday, 3-4-19
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STAY TUNED FOR DELAYED OPENING. Back Squat 5×5 @ 50-60% of 1 RM Teams of 3 24 min AMRAP 120 Wall Balls 20/14 30 Power clean 185/125 90 AAB Cal 60 Power Snatch 155/105 60 Cal Row 90 Thruster 135/95
Tuesday, 9-17-13
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Strength/Skill – Snatch grip deadlift 4 Rounds: 50 Double Under’s 400m Run 25 Air Squats 10 Deadlifts 5 Clean & Jerk Use the same barbell for the DL & C&J RX+ 185/135 RX 155/105 Adv: 135/95 Bgr: 115/80
Friday, 7-28-17
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Strength: Power Clean + Push Press 3+2×5 @70-80% of 1RM PP (3 power cleans right into 2 push press. No pause between movements) 3RFT: 75 D/U 50 Air Squat 25/20 Cal Row
Saturday, 5-5-18
Byadmin
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
Thursday, 8-29-19
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7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*
Friday, 3-9-12
Byadmin
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders