Thursday, 11-10-16
Strength:
Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2
2 Rounds for time of:
600m run
60 Ft Handstand Walk / 30 Shoulder Taps
40 Push-ups
20 Overhead Squats 95/65
Strength:
Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2
2 Rounds for time of:
600m run
60 Ft Handstand Walk / 30 Shoulder Taps
40 Push-ups
20 Overhead Squats 95/65
5AM classes start om Tuesday and then Thursday. We will be cancelling the Tuesday, Thursday 7PM starting next week. Strength: Power Cleans 3@70% 3@75% 2@80% X4 2RFT 50 D/U’s 15 Thrusters 95/65 12 C2B Pull ups rest 3 min 3RFT 21 Pistols 14 HSPU 7 Deadlifts 315/205
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Strength/Skill – Split Jerk 15 mins to find a 1 RM 15 min AMRAP: 4 Clean thrusters (65% of 1RM Thruster) 12 Kettlebell swings (1,5/1 pood) 12 Box jumps (24/20)
Strength: Power Clean + Push Press 3+2×5 @70-80% of 1RM PP (3 power cleans right into 2 push press. No pause between movements) 3RFT: 75 D/U 50 Air Squat 25/20 Cal Row
Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…