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Tuesday, 1-3-17
5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts
Tuesday, 5-5-15
Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run
Monday, 1/20/14
Strength/Skill: Muscle ups 2013 Open WORKOUT 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 burpees 210/120 pound Snatches, as many reps as possible
Thursday, 8-29-19
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*
Tuesday, 10-30-18
For time with a partner – 75 Power Clean & Jerks 115/85 75 Bar Muscle Ups (60 Pull Up+60 Dip) 150 Wall Ball 20/14 75 HSPU 2:1 75 Power Snatches 115/85 *30 min cap*
Friday, 6-28-19
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E2MOM for 10 min 3 Tempo Strict Press + 2 Split Jerk Tempo starts at the top = 5 Second down to shoulder, zero at shoulder, explode to over…