JC’s tonight!
3 Rds for Reps:
2 Min Max Effort
2-DB Box Step Ups 45/30
rest 1 min
2 Min Max Effort
Ring Dips
rest 1 min
2 Min Max Effort
HR Push Ups
rest 1 min
2 Min Max Effort
V-Up
rest 1 min
2 Min Max Effort
Med Ball Cleans 20/14
rest 2 min
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
Strength/Skill: 4×5 Box Squats 21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of: Deadlift 185/135 3 prisoner getups between each round
Strength: Bench Press 6X3 24 min EMOM Min 1- 10-20 Push Ups Min 2- 15-20 KBS 53-35 Min 3- 20-30 Good Mornings Min 4- 30-40 Med Ball twists
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*
25 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s For time – 150 D/U 3:1 75 Thruster 75/55 150 D/U *12 min Cap*
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word to those who are not on FB.