Monday, 11-5-18
Back Squat
4×8 55%
Every 4 min complete (3min on/1min rest) for 16 min:
60 D/U 2:1
16 Box Step Overs 24″/20″ 40/25
..in remaining time burpee over DB’s
*score is burpees*
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Friday, 1-11-19
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Tony’s Sushi tonight @7pm. 10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats
Tuesday,10/28/14
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Strength/Skill: 10 min EMOM 4 Power cleans @ 70% of 1RM 6RFT 400m run 3 Snatches 165/115 15 Push Ups
Friday, 10-12-18
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2 RDs 5 Hang BB Power Snatch 5 BB OHS 30 D/U 30 Mtn. Climbers 10 RFT 1 Power Snatch 155/105 2 OHS 155/105 3 Power Clean & Jerk 155/105 40 Bar Hops * 30 min Cap*
Friday, 4-3-15
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8 and 9am class this morning. Regular pm classes. Strength: 3 Position Clean X 5 @ 70% Clean Pull 5 X3 @ 80% “DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Monday, 2-10-20
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Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95
Tuesday, 7-4-17
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Todays Classes are 8 and 9AM!! 17:76 min AMRAP (18min and 16 sec) Happy 241st Birthday America!!! 200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists Make America Fit again