Monday, 6-26-17
Strength:
Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
7 RFT
5 Pull Ups
7 Thrusters 95/65
9 Burpees
Strength:
Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
7 RFT
5 Pull Ups
7 Thrusters 95/65
9 Burpees
8 and 9 am Classes only today For Max Reps in 33 EMOM min 1- Jumping Pull Ups min 2- Pistols min 3- Push-Ups min 4- Sit-Ups min 5- Strict Presses 75/55 min 6- Mountain Climbers min 7- DB Snatches 45/30 min 8- Wall Sit min 9- T2B min 10- DB Devils Presses 45/30 min…
Strength/Skill: 50 reps of any gymnastic movement ( C2B, T2B, MU…) 30 min EMOM Min 1: 10 DB Push Presses 35/25 Min 2: 40 sec Row Min 3: 10 Wall Balls 20/14
Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots
Strength/Skill – 10 min to practice or PR double unders AMRAP 4 4 Front Rack Lunges (per leg) 4 Over the Bar Burpees Rest 1 minute AMRAP 6 6 Goblet Squat 6 Power Cleans Rest 1 minute AMRAP 8 8 Pullups 8 Deadlifts 8 Pushups Rx – 135/105, 1.5/1 Advanced – 115/80, 1.5/1 Beginner –…
Strength: Snatches 7×1 @75% Light weight and fast Power Clean + Split Jerk 1+1 @ 75, 80% 1+1 @ 85% X3 “Heavy Diane” 21-15-9 Deadlift 275/185 HSPU
Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning Strength/Skill -Back Squat: 4X5@80%, quick up and down with no pause every set – rest 2:00 7 minute AMRAP of: 5 Box Jumps 30/24″ 3 Cleans (any style) 185/135#