Saturday, 2-25-12

Strength/Skill – O.H. Squat 3 x 10 A.M.R.A.P. in 20 minutes: 6 Hang Power Snatch (75#/115#) 9 Pull Ups 15 Wall Balls 20/14 20 Box Jumps 24/20

Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 45-65% Sets 4-6: 70-85% Sets 7-10: 87.5%+ 15 min 1 Push Up 2 Plank Shoulder Taps 1 Wall Climb- tight form 2 Handstand Shoulder Taps 2 Push Ups 4 Plank Shoulder Taps 1 Wall Climb 4 Handstand Shoulder Taps….

Strength/Skill – Box Squats 5X5 10 – reverse burpees 10 – squat cleans 95 /65 10 – kb swings 53/35 10 – pull-ups 10 – push press 95/65 10 – ring dips 10 – thrusters 95/65 10 – toes through rings 10 – deadlift 95/65 10 – wall balls 20/14 10 – snatch 95/65 10…

Summer Tuesday and Thursday 7PM classes start this week. Please bring a sweat towel to classes. Strength: 5 Min EMOM 3 Power Snatches @ 70% of 1RM 5 min EMOM 3 Snatch Balance + 1 OHS @ 60 % of Snatch   30 Power Snatches 135/95 50/40 Cal Row 30 HSPU   15 min CAP…

Strength/Skill: 15 minutes on Power Snatch: 4X5 – work to a 5RM 3 rounds for time of: 20 Single KB OH Walking Lunges (left) 53/35 25 KB Swings 20 Single KB OH Walking Lunges (right) 25 Lateral Jumps (over KB)

Individual Event 6 – 2014 For time: 50-calorie row 50 box jump overs, 24 / 18 in. 50 deadlifts, 180 / 120 lb. 50 wall-ball shots, 20 / 14 lb. 50 ring dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie…