Thursday, 10-6-16

Strength: Every 90 sec for 7 sets 3 pos Squat Clean; above the knee, below the knee, floor sets 1-3 @ 65-70% of 1RM sets 4-7 @ 75-80% of 1 RM   10 min EMOM min 1- 1-3 Rope Climbs scaled 3:1 min 2- 10 HSPU   15 Min AMRAP 200m run 20 T2B 250m Row 25…

Summer Tuesday and Thursday 7PM classes start this week.   Strength: Deadlifts 5X3 Set 1-4 60-75% Set 5 @ 80% of 1RM   Front squats 5X4 @ 70%   27-21-15-9 Wall Balls 20/14 Deadlifts 205/145

Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…

Deadlift-9 sets 1×3 @ 75% of 1 RM 3×3 @ 80% 3×3 @ 85% 3×3 @ 90% 3 RFT 30 Double KB hang Snatch 40/25 30 Double KB Front Sq. 40/25 *20 min Cap*

Fran 21-15-9 Thrusters 95/65 Pull Ups Pause Front Squats 8 x 3 Increasing weight….no Bounce

Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows