Monday, 2-10-20
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
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
10 min AMRAP 15 Thrusters 45/35 5 Bar/Ring M/U’s 15 Thrusters 75/55 5 M/U’s 15 Thrusters 95/75 5 M/U’s……115/95, 135/105, 155/115 Rest 5 Min 3 Min AMRAP Snatches 135/95
Strength/Skill – Deficit Deadlifts For time: 20 Front Squats 205/155 30 Box jump, 24/20 inch box 40 Kettlebell swings, 1.5/1.0 pood 50 Wall ball shots, 20/14 pound ball Austin Malleolo 5:25.
8, 9 and 10 am classes only. Monday 8 and 9am classes only!! BBQ is at 2PM Warm up: “MURPH” For time- 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu…
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
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….
20 min AMRAP Burpee-Box Jump(24/20)- 1 Power Clean (155/115)-Walking Lunge(15)-Double unders(20)-Sprint back to starting position for burpee. That is one round. (For box jump, jump up, then off other side and a dirty barbell will be anxiously awaiting to cleaned)