Monday, 1-1-18

Good morning!! Six and Seven o’clock a.m. classes are cancelled. Parking lot needs to be plowed. PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO WEATHER. Warm -up – 5 rounds of: Overhead Walking Lunge (PVC) 15 Sit-ups 10 Push-ups 5 Pull-ups Burgener Strength: 6 x Power Clean-Squat Clean-Push Jerk W.O.D. “Tate” 5 rounds for…

No 5AM class today!   25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips

Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM 10-9-8-7-6-5-4-3-2-1 Power Snatch (115/75) 10 Pistols (5 each leg) 100m Sprint b/t rounds

15 min to get your 2RM push Press Complete as many rounds as possible in five minutes of: 3 Deadlifts, 275#(185#) 7 Push press, 115#(75#) Strength/Skill – 5-3-3-1 Hang Power Clean, 5-3-3 are TnG

Strength/Skill – Snatch Balance 12 min A.M.R.A.P. One Snatch Two O.H. Squats 95/65

NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY – NO TEN O’CLOCK SATURDAY Skill/Strength – Split Jerk 1-1-1-1-1 15 min A.M.R.A.P. 20 – Reverse Walking Lunges 15 – Weighted (Plate 45/25) Sit-ups 10 – Snatch Grip Deadlifts