Friday, 8-16-13

We are closed.   Merry Christmas!!

SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill – Power Snatch 3-3-3-3 20 min A.M.R.A.P….

Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Back Squat Waves: 5 Reps ASAP 55%,65%,75% 60%,70%,80% 6min EMOPM 5 Hang Power Cleans 205/155 50 Wall Balls 20/14 40 sit Ups 30 Box Jumps 20 HR Push Ups 10 C2B Pull Ups 20 HR Push Ups 30 Box…

Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM AMRAP in 20 minutes: 5 Muscle Ups 50 Double Unders 100′ Sled Push 90/50

EMOMx10 Odd: 20/15 Cals Even: 10 DB Strict Press 45/35 Every :45 x 3 – 10 Strict Pull Ups, Rest 2 Min Every :45 x 3 – 15 Pull Ups Rest 2 Min Every :45 x 3 – 10 C2B 2 Rounds For Time: 10 DB Snatch Right Arm 70/50 50 Double Unders 10 DB…

Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75