Thursday, 10-31-19

Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…

Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…

Strength/Skill – Shoulder Press 5 x 2 Complete as many rounds as possible in 20 minutes of: 185/135-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30/24-inch 27 double-unders

Tabata :20 on/ :10 off Box Jumps 24/20 KBS 53/35 Ring Dip Wall Ball 20/14 Floor Press 115/85 Skill Work

Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)

“Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute 3….