Thursday, 6-8-17

Deadlifts 4×10 @ 40-60% of 1RM 3 RFT – 20 DB Hang C&J 50/35 15 DB Deadlifts 50/35 10 Bar Muscle Up ( 10 Pull Up + 10 Dip) *18 min Cap*

Strength – Push Press 3×3 For Time 21-18-15-12-9 Push Press (75/55) Box Jumps (24″/20″) Is Your Life Working? by Jack Canfield Success depends on facing facts. It depends on realizing what is making you achieve and realizing what is stifling your success—knowing the situations that you get happy about and knowing the situations that you…

Strength/Skill – Snatch 2-2-2-2-2 Then every minute on the minute for 10 Minutes 1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch…… 400m run

” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift  225/185   155/125  115/85 Handstand push-ups  or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.

Go to Center Moriches HS/Westhampton Beach HS 4 Rounds for Time: Run 400m 50 Air Squats

20 Min to complete: 3×10 DB Bent Over Row 3×12 Lat DB raises 3×12 Front BB Raises 3×10 Strict Dips 20 Min AMRAP 20/15 AAB 15 KBS 70/53 10 C2B 100′ Farmer’s Carry 70/35 X 2