Monday, 3-16-15

5 Barbell Complexes for time: 5 Front Rack Lunges – 83/125 5 Shoulder to Overhead – 83/125 9 Back Squats – 83/125 *10 Minute Cut-off* *Each full round is 1 barbell complex. So, essentially, you must complete 5 rounds of this workout. However, a complex means that the movements/the entire round must be done without…

E2MOM for 12 min 1 High Hang Squat Snatch + Overhead Squat 1 Hang Squat Snatch + Overhead Squat 1 Squat Snatch + Overhead Squat 12 min AMRAP : 5 Power Snatch 95/65 10 OHS 95/65 15 Deadlifts 95/65

Strength: Bench Press 6X3 24 min EMOM Min 1- 10-15 Push Ups Min 2- 15 KBS 53-35 Min 3- 20 Good Mornings Min 4- 30 Med Ball twists

Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!!   Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…

Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…

Warm-up 3 rounds: 60′ Overhead walking lunges (pvc) 50 Single unders 30′ Bear walk 60′ Medicine ball sprint WOD: 10 rounds for time of: 10 Deadlifts, 155 10 Ring Dips/Ring Push-ups 10 Toes To Bar/Knees To Elbow