-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES.
-TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY)
5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S
40-30-20-10 reps for time of:
Kettlebell swing (1,5/1 pood)
Wallball (20/14 lbs)
Box jump (24/20 )
Back Squat Build to a 3 rep max in 15 minutes 1,2,3,4,5,6,7,8,9,10 reps for time: DB Thrusters 53/35 Burpees to plate
6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU
JC’s tonight! 3 Rds for Reps: 2 Min Max Effort 2-DB Box Step Ups 45/30 rest 1 min 2 Min Max Effort Ring Dips rest 1 min 2 Min Max Effort HR Push Ups rest 1 min 2 Min Max Effort V-Up rest 1 min 2 Min Max Effort Med Ball Cleans 20/14 rest 2…
Strength/Skill – Back Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 Then, on the 2:00 for five sets Five back squats at 60% 1RM, + five chest slapping push-ups
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings…
6 sets of 3 OHS *Go by feel with the OHS, if it feels good, go up* For time: 21 Bar-Facing Burpees 21 Power Snatches 115/85 15 Bar-Facing Burpees 15 Overhead Squat 115/85 9 Bar-Facing Burpees 9 Squat Snatches 115/85 *12 min cap*