Tuesday, 1-17-17
Strength: Deadlifts 6X5 Increasing Weight
4 Rounds:
25 DB Snatches 45/30
20 Burpees
15 Push Jerks (135/95)
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Friday, 10-21-11
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Push Press 5-5-4-2-2 5 R.F.T. 7 Squat Cleans 155/115 14 K.B. Swings 53/35 Strength Work Outs…..making the most of them
9/7/11, Wednesday
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Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run
Monday, 3-6-17
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Strength: 12 min EMOM Min 1: 1 strict Press Min 2: 3 Push Presses @ 90% of your strict Press 21-15-9 PUSH PRESS 115#/75# BURPEE BOX JUMPS 24″/20″
Thursday, 3-20-13
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Strength/Skill -8 min EMOM: 8 Lunges 115/85 In front of a clock set for 12 minutes: 4 minutes of hang power snatches, 95/65 lb. 4 minutes of squats 4 minutes of russian swings 70/53 Score is TOTAL number reps
Monday, 7/25/11
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PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. “Nancy” 5 R.F.T 400m run 15 O.H….
Thursday, 1-18-18
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Strength: Every :20 for 5 min (15 sets) 2 Strict Press @ 55-75% 1 RM Row Intervals 10 sets of: 1 Min Max Cal 1:30 Rest