Thursday, 8-15-13
Strength/Skill – 5 RM BACK SQUAT
For time:
800m run
21-18-15-12-9-6-3
D.W. Walking Lunge
D.B. Hang Power Clean
D.B. Push Press
800m run
AM Classes bring appropriate clothing it might be cold
Strength/Skill – 5 RM BACK SQUAT
For time:
800m run
21-18-15-12-9-6-3
D.W. Walking Lunge
D.B. Hang Power Clean
D.B. Push Press
800m run
AM Classes bring appropriate clothing it might be cold
NO 8AM Class Saturday! 6 Rds 1 min Row / 1 min rest Score is total Calories 16 Min EMOM min 1- 40 D/U’s min 2- Max T2B min 3- 10 lunges 35/25 min 4- Max set of Wall Balls 20/14 Back Squats 5X2 @ 85%
With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
12 Min EMOM 3 X 20 Med Ball Twists3 x 20 V-Ups3 x 10 ea side Banded Oblique Twists3 x 20 Hollow Rock With a running clock , every min perform 1 lift and add 10 lbs. Start with an empty BB and Snatch for as long as possible.Once You cannot snatch the weight, Clean for as long…
Day 4 of the Challenge. Hope everyone has a support partner. Remember prep work is key!!! Does anyone have a recipe they want to share? Bring it in, we can make copies for everyone. Strength/Skill – Push Press 12 Minute Ladder 2 Push-Press/Jerk – 115/75 2 Toes to Bar *Up by 2′s for 10 Minutes*
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 – Romanian Deadlifts 21-15-9 Deadlifts 275/155 Box Jump 30/24
9 min EMOM min 1- 15 1 1/4 sit ups min 2 – 30 Med Ball Twists min 3- 8 KB Sit Ups ea side At minute 0: Run 800 meters 80 Push Ups At minute 10: Run 600 meters 60 Wall Balls 20/14 At minute 20: Run 400 meters 40 Alternating DB Snatches 50/35