Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner!
Strength:
Front Squat:
3 reps @ 50% 1RM
3 reps @ 60%
2 reps @ 70%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95+ %
3 rounds for time:
50 Air Squats
7 Muscle Ups
250m Row
Strength/Skill – 10 Mins. of Handstands : Holds, Push-ups or deficits or walk for new max distance!! 3 R.F.T 10 S.D.H.P’s 115/63 10 Left arm O.H. Walking Lunge 45/25 10 Hang Power Cleans 115/63 10 Right arm O.H. Walking Lunge 45/25
Clean & Jerk 65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max) Deadlift 10 reps@ 55% 10 reps@ 60% 8 reps @ 65% 6 reps @ 70% 4 reps @ 75% of 1RM 10 Min EMOM: Odd-10 Strict HSPU Even- 4 TGU 53/35
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…
Skill work: Pistols, D/U’s, Handstands As many rounds as possible in 20 minutes of: 5 Chest to bar pull-ups 10 Ring dips 15 Overhead squats, 95#(65#)
Catalog company made an error so they are allowing us more time to place orders. If you need another catalog please see me. “Hammer” 5 Rds of: 5 Power Clean 135/95 10 Front Squat 135/95 5 Jerk 135/95 20 Pull Ups *rest 90 seconds between rounds* U.S. Army First Sergeant Michael “Hammer” Bordelon,…
Warm up: 2RDs at easy pace 5 burpee 2 Wall Climbs 100m Run 12 min to complete: 5x 8 Bench Press 25 min EMOM Min 1 – 6 DB Box Step Ups 50/35 Min 2 – 15 Wall Ball 20/14 Min 3 – 12 Dips Min 4 – 3 Inverted Burpee Min 5 – Rest