Saturday, 9-29-18
3 Rounds for reps
1 min of each
Burpee to plate 45#/25#
Box Jump Overs 24″/20″
Push Press 95/65
D/U 2:1
Hang Sq. Cleans 95/65
rest
*Fight Gone Bad style*
3 Rounds for reps
1 min of each
Burpee to plate 45#/25#
Box Jump Overs 24″/20″
Push Press 95/65
D/U 2:1
Hang Sq. Cleans 95/65
rest
*Fight Gone Bad style*
AS OF NEXT WEEK WE WILL CUT 1 5AM CLASS. SO CLASSES WILL BE TUESDAY, WEDNESDAY, FRIDAY. THIS WILL BE FOR THE REST OF THE SUMMER. Strength: Snatch grip deadlifts: 4X3 @ 100+% Snatch grip high pulls: 4X3 @ 90% OHS: 4X3 increasing weight For time: 100 Double-unders 10 Squat Snatch 155/105 80 Double-unders…
Skill – Pistols W.O.D. – 6 Sets 5 Front Squats (Heavy) Rest 10 Secs. 20 Pull-ups Rest 2 mins Increase weight of front squat each set….. …..Just in case… 3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
STRENGTH: 4X5 SQUAT CLEANS @ 50% 8 ROUNDS 30 SECONDS MAX BOX JUMPS 24″/20″ – 30 SECONDS REST 30 SECONDS MAX KETTLE BELL SWINGS 24kg/16kg – 30 SECONDS REST 30 DOUBLE UNDERS – 30 SECONDS REST
50 D/U’s 30 Kettlebell Swings (70/53#) 30 Pull-ups 30 Calorie Row 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 50 D/U’s 30 Box Jumps (24/20″) 30 Wallballs (20/14#) 30 Cal Row 30 Kettlebell Swings (70/53#) 30 Pull-ups 50 D/U’s
Weighted D.B. Ab-Mat S/U’s 30 reps (Chin should be in constant contact with D.B. handle) 155/115 pound Squat clean, 15 reps Weighted D.B. Ab-Mat S/U’s 24 reps 155/115 pound Squat clean, 12 reps Weighted D.B. Ab-Mat S/U’s 18 reps 155/115 pound Squat clean, 9 reps Weighted D.B. Ab-Mat S/U’s 12 reps 155/115 pound Squat clean,…
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2