Thursday, 3-12-20
600 m Row
50 Wall Balls 20/14
40 Pushups
30 Toes to Bar
20 Hang Power Cleans 135/95
600 meter run
20 Hang Power Cleans
30 Toes to Bar
40 Pushups
50 Wall Balls
600 m Row
600 m Row
50 Wall Balls 20/14
40 Pushups
30 Toes to Bar
20 Hang Power Cleans 135/95
600 meter run
20 Hang Power Cleans
30 Toes to Bar
40 Pushups
50 Wall Balls
600 m Row
GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill – Shoulder Press Operation Painstorm – In 20 mins., using 155/105, accumulate as many points as possible utilizing the following schedule: Snatch = 10 points Thrusters = 5 points Ground…
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…
Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding. 5 R.F.T. 2 Rope Ascents 5 Push Presses 155/105 10 Pistols Alternating Legs (Assisted 2:1) 100m…
Box Squats 5X5 increasing weight Running Clock Min 0 100D/U’s 2:1 25 Burpee Over Bar 15 Deadlifts 315/215 at min 10 100 D/U’s 20 Burpee over Bar 20 Deadlifts 275/185 at Min 20 100 D/U’s 15 burped over Bar 25 deadlifts 225/155
1500m Partner Row 1 person rows while the other holds 2 KB in the rack position. Switch when needed. 53/35 5RDS with a partner 1 Min ME KB SWINGS 1 Min ME Sit-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1 minute rest
Strength/Skill:OHS 6X3 3 Rounds: 40 ft Front Rack Lunge 155/105 30 Kettle Bell Swings 70/53 20 Floor Presses with KB