Saturday, 6-16-12
Strength/Skill – Deadlift 3×5
12 min AMRAP:
1 Kettlebell Clean
1 Goblet Squat
10 Mountain Climbers
2 KB Cleans
2 Goblet Squat
10 Mountain Climbers3, 3, 10…
Strength/Skill – Deadlift 3×5
12 min AMRAP:
1 Kettlebell Clean
1 Goblet Squat
10 Mountain Climbers
2 KB Cleans
2 Goblet Squat
10 Mountain Climbers3, 3, 10…
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 20 Wall Balls 20/14 20 Box Jumps 24/20 400m Run
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: 3rds at easy pace 10 Glute Bridges 10 Reverse…
8 and 9am classes today!! 1500m Partner Row 1 person rows while the other holds plate over head. Switch when needed. 45/25 5RDS with a partner 1 Min ME Single arm KB SWINGS 1 Min ME V-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1…
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Skill/Strength – Clean & Jerk 1-1-1-1-1 15 min…
3 x 20 Kneeling Banded Crunches 3 x 10 Rower Pikes 3 x 10 ea side Banded Oblique Twists 3 x 20 Hollow Rock 20 Power Cleans 135/95 20 Front Squats 20 Push Jerks 20 Squat Clean Thrusters EMOM 4 Burpee Over the Bar
Strength/Skill – Clean High Pulls Two rounds of: AMRAP in 2 minutes of: Power clean, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Front Squat, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Shoulder to overhead, 135#/95# Rest two minutes before 2nd round; combine reps from both rounds and total for…