CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Kryptonites own Phil A. demonstrates the nasty Burpee Hang Squat Clean Thruster!!!!!!
Strength/Skill – Hang Squat Clean Thrusters
5-4-3-3-1…1 rep is 1 RM
5-4-3-2-1
Rope Ascents ( Legless )
Burpee Hang Squat Clean Thrusters 75% of 1 RM
Partner Row AMCAP in 12min Thruster/ Push Press/ Push Jerk/ Split Jerk 7X1 Go as heavy as possible w/o dropping the bar Rest 2min between efforts.
Checkout these canned hams!!!! For those of you who do not know what that means, in the bodybuilldimg world that’s how amazig triceps are defined!!! Yikes Kimmy B., NICE!!!!! Strength/Skill – O.H. Squat For Time: 100 – Squats 80 – Sit ups 60 – Box Jumps 24/20 40 – KB Swings 53/35 20 – Thrusters…
Monday Hours: 9 &10AM. Open Gym 4 and 5PM. With a partner complete 1000m Run 200 Wall Balls 20/14 150 Box Jumps 24″/20″ 100 Pull Ups 50 S2O 135/95 25 man makers 35/25
15 Min to work up to a heavy single Front Squat 12 Min AMRAP 12 Front Squats @50% of 1RM 12 CTB PU 12 DB Push Jerks 55/35 12 CTB PU
WOD AND WINE TONIGHT! Bring a Partner!!! For Time – Run 800m(Scale row 1000m) 155/105 pound Clean and jerk, 21 reps Run 400 meters(Row 500m) 155/105 pound Clean and jerk, 21 reps Run 800 (row 1000m) *Scale as needed*
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols