Strength:
20 Min to Complete:
4 x 10 Single Arm Bench (each arm)
4 x 10 half kneeling single arm DB press (each arm)
4 x 8 DB Flys
4 x 12 Up Right Rows
For time:
25 Burpee Over Bar
30 Thruster 75/55
25 Burpee Over Bar
30 Snatches 95/65
25 Burpee Over Bar
30 Clean & Jerk 115/85
25 Burpee Over Bar
*22 min Cap*
Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*
Just wanted a dead count…how many for Saturday night?? 15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*
We are closed. Merry Christmas!!
Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……
3 RDs 10 Banded Squat 40′ Duck Walk 5 Broad Jumps Back Squat 3×10 @60% 1RM AMRAP 20: 30 Overhead Squats (115/80) 30 Box Jump Overs 30 Toes to Bar 30 Calorie Row
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