Monday, 11-17-14
Strength/Skill:
Deadlifts
10 @ 55%
10 @ 65%
6 @ 75%
8 2 80%
6 @ 85%
4 @ 90%
18 min EMOM
min 1 Wallballs
min 2 Kb Swings 53/35
min 3 Burpee Box Jump Over
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Monday, 4-25-16
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Monday, 6-23-14
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7 min A.M.R.A.P. 7 Burpees on 25lb plate 7 Strict Pull-ups For load: Hang Snatch 2-2-2-2-2 Bench Press 3-3-3 Snatch-grip Deadlift 3-3-3
Tuesday, 1-3-17
Byadmin
5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts
Monday, 10-19-15
Byadmin
Strength: 2 position snatch; 1 from floor and 1 from hang 70,75,80% X 3 5 RFT 10 G2O 95/65 200 m run/ 250 m row 12 KBS 53/35