Monday, 12-10-12

Every 1:30 for 8 sets (12 min) 5 Deadlift 225/155 + 10 Box Jump Overs 24″/20″ ” Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Air Squats *Rounds should be completed within :45* *Scale reps to complete every round. Reps should look like 5-5-10 or 15*

No AM classes today. Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us!!!! Strength/Skill – 2 BHN Snatch Grip Push Presses + 2 OHS = 1 rep x 4 A.M.R.A.P. 10 Minutes 5 Shoulder to Overhead – 73/115 10 Deadlift – 73/115 15 Box Jumps – 20/24

Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)

Labor day Hours: 8 and 9am only! 12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top 16 min AMRAP 40 Alt. DB Snatch 50/35 40 Pull Up 30 DB Burpee 30 C2B Pull Ups 20 Devil Presses 50/35 20 Bar Muscle…

3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm

Bench Press 4×10 build up in weight.. follow each set of bench with a max set of Push Ups, go to failure with the push ups. 4 RFT 15 DB Push Press 50/35 12 DB Power Clean 9 Burpee over DB’s *24 min Cap*