Thursday, 12-15-16
Please do not leave your wallets or handbags in your cars!!!!
Christmas Party Saturday at 7PM. Please let me know if you are coming.
GYM WILL BE CLOSED SUNDAY!
Skill: Muscle ups
21 – 18 – 15 – 12 – 9:
Burpees
T2B
Please do not leave your wallets or handbags in your cars!!!!
Christmas Party Saturday at 7PM. Please let me know if you are coming.
GYM WILL BE CLOSED SUNDAY!
Skill: Muscle ups
21 – 18 – 15 – 12 – 9:
Burpees
T2B
Strength: 4×4 Sumo Deadlift start @60% 1 RM Deadlift and build if comfortable Kev With a partner, complete as many rounds as possible in 26 minutes of: 6 deadlifts, 315 lb., each 9 bar-facing burpees, synchronized 9 bar muscle-ups, each 55-ft. partner barbell carry, 315 lb. Operator Cpl. Kevin van de Rijdt, 26, of the…
Strength: EMOM X5 Power Cleans 3 @ 70% 3 @ 75% 3 @ 78% 3RM attempt x 2 sets EMOM x 5 Push Presses 3 @70% 3 @75% 3 @ 78% 3 RM attempt X 2 Start the clock and run 200m (short run)…….. 2:00 to get this done at 2mins run…
Strength/Skill: Weighted Ring Dips 8X3, work to a heavy 3 18-15-12-9-6-3 reps for time of: Back extension/Good Mornings 45/33 GHD Sit-up/Weighted Sit Ups 40/30 36-30-24-18-12-6 D/U’s Max power Clean 5-3-1-1-1-1
Strength: Box Squats 8X3 Increasing weight 8 rounds 5 Deadlifts, 275/185# 10 Wallball, 20/14#
Christmas party Dec 17, pleas sign up at front desk! Strength: back squats 6×5 @ 75-85% 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups
Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men: 95 lb. Women: 65 lb.