Monday, 10-8-18
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
Stretch class with Doug tomorrow @8am. 5 min EMOM 3 Muscle Snatch (build in weight and use a primer for next EMOM) rest 2 min E2MOM for 10 min 5 “touch and go” Squat Snatches build to a heavyish 5 5 RFT 10 Power Snatch 95/65 8 Burpee Box Jump Overs 24″/20″ 6 S.D.H.P…
Strength/Skill: Clean- find your 1RM 25 Pull Ups 200m run 21 Thrusters 95/65 400m run 21 Thrusters 200m run 25 Pull Ups
Strength: Snatches (squat) 3@60% 3@65% 2@70% 2@75% 2@80% *not TnG, reset every rep* 16 Min AMRAP 3 Rope Climb 5 Thrusters 135/95 7 Power Cleans 135/95 15 Cal Row
Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E
NO 5AM CLASS TODAY!!! Bowling this Saturday night 7pm @ All Star in Riverhead, let me know who’s coming. Need a headcount. Strength: 5min EMOM 3 Strict Presses- same weight across 5min EMOM 3 Push Presses- same weight across 5min EMOM 3 Push Jerks- same weight across 21-15-9 OHS 135/95 C2B Pull Ups 400m…
Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp 9 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3- 2 Split Jerk Same weight 4 RFT- 50 D/U 3:1 10 Hang Sq. Clean 115/85 10 Thruster 115/85 10 KBS 53/35 250m Row *22 min Cap*