No 10AM class this Saturday. OLY Class from 10-1. There is still time to register!
New: Monday 10AM Class and Tuesday 9AM class.
Strength/ Skill: Front Squats: 5@65%, 3@75%, 3@85% of 1RM
Every 2 min for 10 min: 5 Front squats @75% of 1RM
12min AMRAP
3,6,9,12…. rep scheme
KB Swings
Box Jumps 24/20
Thrusters
Strength/Skill – Oly Day Snatch – Find a heavy single; 85% of HS x 2 x 2 x 2 Clean & Jerk – Find a heavy single; 85% of HS x 2 x 2 x 2 Front Squat -Find a heavy single HS; 90% of HS x 2 x 2 x 2 …….Then 3 R.F.T….
12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*
Strength: C&J 6 singles @85% 20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his…