Monday, 1-30-17

Strength/Skill – 10 MIN EMOM Even min. 5 High Hang Power Cleans (Light Weight A.F.A.P.) Odd min. 5 Burpees For time 5 Clean and Jerks, 205/145 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 30 S.D.H.P. 75/45 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)…

Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)

Have you signed up for the Open Yet????? Back Squats 5-5-5-5-5-5 Sets 1-3 : Warm Up Sets, 50-65% Sets 4-6: Working Sets 75-85% 5 rounds for max reps: 1 minute Toes to Bar 1 minute Burpee Box Jumps (24/20) 1 minute AAB Rest 2 minutes between sets

From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…

12 min EMOM – Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 82% of 1RM Front Squat For Both Lifts 2 RFT – 40 T2B 20 HR Push up 10 Burpee Box Jump Over 24″/20″ 5 Bear Complex 135/95 *16 min Cap* * Bear Complex = 1 Power Clean +…

Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets