Oct. 7th Self Defense Class @7PM
Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans
Odd Minute – 5 High Hang Power Cleans 115/85
3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps
Closed for Thanksgiving. 9AM class Friday. No PM classes. 14 min EMOM odd 3 Bench Press @ 70% even 10 Med Ball Cleans 20/14 Helen 3RFT 400m Run 21 KB Swings 53/35 12 Pull Ups
Strength/Skill – Power Snatch- 15 mins to find your 1 RM 3 R.F.T. 30 Shoulder to Overhead 115/75 15 Toes 2 Bar Matt Pirozzi 5:21
Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats
Warm up: 2RD at easy pace 5 BB Deadlift 5 BB Power Clean 5 BB Front Squat 5 Jumping Squat E2MOM for 12 min Power Clean + Front Squat + Hang Squat Clean + Sq. Clean + Front Squat Start @ 50% lightest movement and build to heavy complex. There is no rest on the…
Strength: Power clean 70%x3 75%x3 80%x2 X2 85%x2 X2 5 RFT: 5 Power Snatches 135/95 10 Floor Presses 135/95 200m Run