Thursday, 1-30-14
Strength/Skill – Push Jerk + Split Jerk x 5
Complete as many rounds as possible in 20 minutes:
5 Weighted pull-ups, 35# (24#)
10 Push-ups with feet on 30″ box (24″)
15 Squats holding a 45# plate (25#)
Strength/Skill – Push Jerk + Split Jerk x 5
Complete as many rounds as possible in 20 minutes:
5 Weighted pull-ups, 35# (24#)
10 Push-ups with feet on 30″ box (24″)
15 Squats holding a 45# plate (25#)
Strength: Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3 7 RFT 5 Pull Ups 7 Thrusters 95/65 9 Burpees
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%
” Will ” 6 RFT 14 Back Squat 135/95 19 Deadlifts 135/95 Background: “Will” is a Hero workout created to honor Trooper William Moden of the Colorado State Patrol, who died in the line of duty on June 14, 2019. At the time of his death, Trooper Moden was assisting at the scene of a motor vehicle crash…
7 Min EMOM 10 Sit Up + 10 Hollow Rocks 28 Min AMRAP 35 D/U’s 15 DB Push Press 30/20 10 Squat Thrusts 5 Power Cleans 185/135
1 Mile Run 100 Burpees 1 Mile Run
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. 10 min EMOM- 40 yd Sprint(ALL OUT) Strength: 5 X 3 Back Squats @ 85% + 100 Burpee PullUps