Monday, 10-15-18
3RDs
15 Reverse Hypers
10 BB Good Mornings
10 Broad Jumps
15 min to Establish
1 RM Deadlift
With a Partner Complete:
22 min AMRAP
2 Rope Climbs 2:1
4 HSPU 2:1
8 Thruster 115/85
16 Push Press 115/85
32 Deadlifts 115/85
3RDs
15 Reverse Hypers
10 BB Good Mornings
10 Broad Jumps
15 min to Establish
1 RM Deadlift
With a Partner Complete:
22 min AMRAP
2 Rope Climbs 2:1
4 HSPU 2:1
8 Thruster 115/85
16 Push Press 115/85
32 Deadlifts 115/85
Tonight is the final event of the Open. Starts at 6PM. Bring your family and friends down to watch. 18.5 you get to choose….. Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar…
1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…
Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25
Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight 15-12-9 of KB/DB Power Cleans to Thrusters 53/35 Pull-ups If you are not using 53/35…. …Your rep scheme is 21-15-9.
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…