Tuesday, 1-8-13
We ordered more plates boxes and bands!!!
Strength/Skill – Snatch High Pulls 60×2, 65×2, 70×2, 75x3x2, 80x3x2
21-15-9
Overhead Squats 135/95
Weighted D.B. Ab-Mat S/U’s 40/20 (D.B.touches chin for entire movement)
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Monday, 2-12-18
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JC’s Feb 17. Strength: DB Bench Press 6×8 25 RFT: 2 Sq. Snatch 135/95 4 Bar Facing Burpee *20 min CAP*
Thursday, 9-25-14
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Starts @ :15 mins past hour. On a 3 minute running clock: 80 Double unders Then, as many burpees to plate as possible Rest 1 minute, then repeat for 3 total rounds Score is total Burps Strength/Skill – 200m Sprint x 8. Rest 3 mins between sets. Starts at :30 mins past the hour.
Saturday, 1/29/2011
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Warm – up: 100 Jumping Jacks (For Lalanne) 3rounds of 15 overhead squats 15 ring rows 15 sit-ups 10 push-ups (games style) Skill – Turkish get-ups W.O.D. 21-18-15-12-9 Power Snatch 95/55 Turkish get ups 1.5/1.0 Wall Balls 20 /14
Monday, 6-25-12
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From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…
Wednesday, 10-3-18
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2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*
Friday, 02/14/14
Byadmin
Strength/Skill – 1 Clean Deadlift + 1 Hang Squat Clean = 1 Cluster. 5 x 2 Clusters TnG (70-80% of 1 RM) 5 R.F.T. 7 – Inverted Burpee’s 17 – S.D.H.P – 75/45 27 – Russian Swing 53/35