Friday, 7-19-19
12 min EMOM
1- 2 TGU 53/35
2- 12 Weighted Hanging Knee Raises
3- 10 BB Roll Outs
For time:
1200 m Run
40 S.D.H.P 115/85
30 Strict HSPU
*16 min Cap*
12 min EMOM
1- 2 TGU 53/35
2- 12 Weighted Hanging Knee Raises
3- 10 BB Roll Outs
For time:
1200 m Run
40 S.D.H.P 115/85
30 Strict HSPU
*16 min Cap*
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM Every 2 min for 10 min: 5 Front squats @75% of 1RM 12min AMRAP 3,6,9,12…. rep scheme KB Swings Box Jumps 24/20 Thrusters
With a Partner Min 0-8 15 alt sets of KBS 53/35 rest 2 min Min 10-18 Build to a Heavy 3 Bench Press rest 2 min Min 20-28 Max alt sets of 15/12 Cal Row
For time 400 meter run 6 Power snatches 12 thrusters 18 Front rack lunges 500 meter row 24 Over bar burpees 30 Wall balls 36 Double unders (scale 3:1 singles) 400 meter run 400 run is around building One bar Rx+: 135/95, 30/20 Rx: 115/80, 20/14 Adv: 95/65, 20/14 Beg: 75/55, 16/10
8 and 9 am class today!!! Holbrook US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his…
Strength/Skill – Weighted Pull-ups 3-3-3-3 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 poods 40 Pull-ups 30 Handstand push-ups
Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Strength: OHS– Heavy Set of 3 EMOMx16, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 HSPU Min 3: 12 Weighted Box Step-ups (45’s/30’s) Min 4: 40 second Plank…