Thursday, 12-19-13
AMRAP 10 Minutes
10 Front Squats – 95/63
10 One-Armed Dumbbell Snatches – 53/35
10 S.D.H.P.– 95/63
10 Other Arm Dumbbell Snatches – 53/35
*You must get at least 4 Rounds to Rx*
Strength/Skill – 15 Mins to 1 RM Squat Clean
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Tuesday, 5-19-15
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Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Deadlifts: 10 @ 50 10 @ 65 6 @ 75 8 @ 80 6 @ 85 4 @ 90% of 1RM 3RFT…
Saturday, 4-6-19
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0:00 – 12:00 Ladder AMRAP 2 OHS 115/85 1 BMU 4 OHS 2 BMU 6 OHS 3 BMU….(8/4, 10/5, 12/6..) 12:00 – 17:00 Rest 17:00 – 27:00 AMRAP 2 Hang Power Clean 115/85 2 Thruster 115/85 4 Bar Facing Burpee
Saturday, 1-18-13
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20 min A.M.R.A.P. 20 Walking Lunge Farmers Carry 53/35 7 C&J 135/95 10 Ring Push-ups
Saturday, 1-8-20
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With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
Wednesday, 3-21-12
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Important Membership Change Inforamtion Strength/Skill – Weighted Dips Three rounds for time: 30 Hang powercleans 95/65 30 Deficit push-ups *Push-ups are to be completed between a pair of 25/15# plates.
Tuesday, 1-20-15
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Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 @ 80% 6 @ 85% 4 @ 90% of 1RM 5RFT 5 Snatches 135/95 10 KBS 53/35 50 D/U’s 20 min CAP