Thursday, 5-9-19
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
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“Dae Han” 3 RFT 800m Run with 45/30 DB 3 Rope Climbs 12 Thrusters 135/95 U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds…
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Power Cleans – 5-5-5-5 (80% of 1…
Partner Row 2000m Row/ Partner Holds 2 Plates…35/25….No 10lb plates allowed!! Switch when your grip gives out. 15 Min EMOM Min1- 5 Deadlifts 225/185 Min2- 10-15 Supine Ring Rows Min3- 10-15 Burpee Box Jumps
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