Tuesday, 10-16-18

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.     Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…

Strength – Push Press 3×3 For Time 21-18-15-12-9 Push Press (75/55) Box Jumps (24″/20″) Is Your Life Working? by Jack Canfield Success depends on facing facts. It depends on realizing what is making you achieve and realizing what is stifling your success—knowing the situations that you get happy about and knowing the situations that you…

Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2

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.

For time: 90 Double-unders 9 Ring Muscle-ups 9 Squat Clean Thrusters, 65/45-lb. dumbbells 80 Double-unders 8 Muscle-ups 8 Squat Clean Thrusters 70 Double-unders 7 Muscle-ups 7 Squat Clean Thrusters 60 D/U’s 6 M/U’s 6 Squat Clean Thrusters

Compliments of Javier Aponte!!! 100 D/U’s Assisted (3:1) 30 Burpees 15 Power Snatches 115/75 15 Front Squats 135/95 7 Muscle Ups – (Scaled 3 pull-ups/3 dips) 15 Hang Power Clean and Jerk 115/75 100 D/U’s One bar