Saturday, 9-14-19

Front Squat every 90 sec -15 min 2×10 w empty bar 3×5 @50% of 1RM 3@65 3@70 3@75 3@80 3@80   21-15-9-15-21 Alt DB Snatches 70/53 12-9-6-9-12 TGU 53/35  

Last day to order from the catalog!!   5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…

Buckley’s this Saturday night at 7. Let me know if you will be joining us for dinner! Strength: Snatch grip Deadlift 10 min to work up to a heavy double   AMRAP in 15 minutes: 10 Burpee Box Jumps (24/20) 15 DB Push Press 53/35 50 D/U’s

50 Wall Balls w 30/20 Slam Balls (75 with lighter ball). Every time you drop, or rest complete 5 Ball Slams   6 RFT: 8 Floor Presses 155/105 16 KBS 70/53 32 D/U’s

100 D/U’s 25 push press 115/85 25 pull ups 25 Sit Ups 100 D/U’s 20 push press 20 pull ups 20 Sit Ups 100 D/U’s 15 push press 15 pull ups 15 Sit Ups 100 D/U’s 10 push press 10 pull ups 10 Sit Ups 100 D/U’s 5 push press 5 pull ups 5 Sit…

Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9