Thursday, 12-12-13
Strength/Skill – Deadlift 5 X 2
5 Rounds
5 Power Snatch 135/95
10 KB Swings 53/35
15 Box Jumps 24/20
100m Sprint
Rest 1:1
Strength/Skill – Deadlift 5 X 2
5 Rounds
5 Power Snatch 135/95
10 KB Swings 53/35
15 Box Jumps 24/20
100m Sprint
Rest 1:1
Back Squat 75%x3, 80%x3, 85%x3, 90%x3, 3RM 3 Rounds for Time: 75 D/U’s 50 Air Squats 25 Calorie Row
Strength: Every :15 for 5 Min 1 Power Snatch @75% 1RM rest 2 min Every :15 for 5 Min 1 Power Clean @65-80% 1RM (add 5-10# from last week) 16 min AMRAP 100 Back Squats (taken from the ground) @40% of 1rm with remaining time AMRAP Burpee to plate 25/10
Strength – Back Squats – 5-5-5-3-3-3-1-1 W.O.D. -4 Rounds 5 Power Cleans 95/65 10 KB Swings 53/35 15 Pull Ups MORNING SESSIONS: 6AM, 7AM, 8AM, 9AM, 10AM *******EVENING SESSIONS: TODAY ONLY: 3PM, 6PM, 7PM**************
Strength – Push Press 3×3 For Time 21-18-15-12-9 Push Press (75/55) Box Jumps (24″/20″) Is Your Life Working? by Jack Canfield Success depends on facing facts. It depends on realizing what is making you achieve and realizing what is stifling your success—knowing the situations that you get happy about and knowing the situations that you…
Monday and Wednesday classes start this week! Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups/ 205-145 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups….
Strength/Skill – 3 RM Power Clean & Jerk For Time 100 Thrusters 95/65 Every time you drop the barbell – 4 Burpees + 4 Sit-Ups