SATURDAY, 6-10-17
I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!!
Perform a set every 5 minutes for 25 minutes (5 sets)
1 minute max Handstand Pushups
20 Pistols
100m Sprint
I’m installing a hand dryer next week. Please bring a sweat towel, there will be no more paper towels….saving trees!!!
Perform a set every 5 minutes for 25 minutes (5 sets)
1 minute max Handstand Pushups
20 Pistols
100m Sprint
WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 40-60% Sets 4-6: 70-80% Sets 7-10: 85%+ For time: 21 Clean & Jerks 135/95 500m Row 15 Clean & Jerks 500m…
Strength/Skill – 2 Push Presses + 1 Jerk x 5 3 R.F.T. 30 KB Swings 20 Toes to Bar 10 Barbell Overhead Weighted Lunges (5/leg) Rx – 1.5/1, 135/95 Advanced – 1.5/1, 115/80 Beginner – 1/1, 95/65
Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…
Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs
Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…