Saturday, 9-22-18
Teams of 3
AMRAP 25:
40 T2B
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 95/65
Round 2 – 115/80
Round 3 – 135/95
Round 4 – 155/105
Round 5 – 185/135 (AMRAP in time remaining)
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Thursday, 1-22-15
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Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.
Monday, 8-4-14
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5 min.A.M.R.A.P. 4 Manmakers 45/25 8 Hang Power Cleans 95/65 Strength/Skill – 15 mins to find 1 RM Front Squat 5 min.A.M.R.A.P. 5 Burpees (plate) 10 Push Presses 95/65
Friday, 1-25-19
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no 5AM class today. Every 1:30 for 6 sets (9min) 3 Tempo FS @ 50-65% 1 RM of FS Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* 2 RFT: 60 Bar facing Burpee (open standard) 50 Alt….
Saturday, 5-19-18
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For time- 1 Mile Run ..then.. 6rds 5 Deadlift 225/155 20 Lat Box Jump Overs 25 Pull up
Saturday 7-30-16
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6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up
Thursday, 4/14/11
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Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats