Friday, 8-18-17
Strength:
Clean(squat) & Split Jerk
1+1@60, 65, 75×3, 80%x2
Fight Gone Bad
3 RD
1 Min Wall Ball
1 Min SDHP 75/55
1 Min Box Jump 20″
1 Min Push Press 75/55
1 Min Cal row
1 Min Rest
Strength:
Clean(squat) & Split Jerk
1+1@60, 65, 75×3, 80%x2
Fight Gone Bad
3 RD
1 Min Wall Ball
1 Min SDHP 75/55
1 Min Box Jump 20″
1 Min Push Press 75/55
1 Min Cal row
1 Min Rest
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. 10 min EMOM- 40 yd Sprint(ALL OUT) Strength: 5 X 3 Back Squats @ 85% + 100 Burpee PullUps
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 Wall Balls 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges 50 Burpees 50 Gobble Squats Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14 Advanced – 24/20, 1.5/1, 80/55, 16/10 Beginner – 20/20, 1/25#, 65/45, 14/10
Strength: Every 90 sec for 7 sets Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3RM Attempt X 2 Back Squat 6 @ 70% 6 @ 75% 6 @ 78% Then find your 6 RM Complete as many rounds as possible in 10 minutes of: 10 burpees…
Reminder: NO 5AM class today!! We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Marcus will be at the gym for a private and has offered to open the doors for everyone. SO 9AM OPEN GYM TODAY! Every Minute on the Minute x 6 3 Squat Snatches @65% Rest…
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups