Thursday, 6-20-13
Strength/Skill – O.H Squat 5×1
AMRAP 20 Minutes
10 Overhead Squats – 125/83
10 Hang Cleans – 125/83
300 Meter Run
Strength/Skill – O.H Squat 5×1
AMRAP 20 Minutes
10 Overhead Squats – 125/83
10 Hang Cleans – 125/83
300 Meter Run
Strength/Skill – S.D.H.P 3-3-3-3-3 TnG 5 Rounds for time of: 10 Burpee box jump overs 10 S.D.H.P. 95/65 10 One arm D.B. Thrusters (5L) (5R) Rest 1 minute b/t rounds…you gonna need it!!!!! Click her to register/donate to 31 Heroes Project
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
Strength: Find your max for the following complex: 1 Strict Press + 2 Push presses +1 Push jerk 14 min AMRAP 50 Wall Balls 20/14 25 T2B 50 Power Cleans 95/65
Strength/ Skill: Back Sqauts:4X3 15 min AMRAP 1 Wall Climb 10 med ball Cleans 20 KB Swings 10 Weighted Sit Ups 25/15 1 Rope Climb
Strength/Skill – Bench Press 5×3 5 R.F.T. 40 D/U’s 10 Push Presses 155/115 200m Run Cool Down 10 x 5 Pull-ups
Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25