Monday, 1-7-19

Just wanted a dead count…how many for Saturday night??     15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*

Strength/Skill – 6 min EMOM – Even Min – 10 KB Swings Odd Min – 5 D.B. Thrusters (light) AMRAP 4 Minutes: 5 Deadlift (275/185) 10 Burpees Rest 3 minutes AMRAP 4 Minutes: 4 Squat Clean (135/95) 8 Ring dip Rest 3 minutes AMRAP 4 Minutes: 3 Power Snatch (135/95) 6 Handstand Push ups

Skill – Strength – stiff legged deadlifts 4 x 6 @ 70% “OMG Let’s Do ‘Abs!’” AMRAP 20 Minutes 10 reverse crunches with med ball 20 Sit-ups 5 Squat Cleans – 185/135 200m Meter Run

Tabata kbs 53/35 Rest 1min Tabata Squat Rest 1 min Tabata Hollow rock Rest 1 min Tabata Push up Bench Press 5×5 same weight across

PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Well, it’s that hot time of year. The…

7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch   For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball