Tuesday, 12-26-17

Strength/Skill: Back Squats : 5X60%, 5X70%, 5X75%, 5X80% 20min AMRAP 3 Power Cleans 155/105 6 HSPU’s 9 Air Squats      

Warm up: 2 RDs 10 Squats 10 KBS 10 BB Push Press 5 BB Split Jerk E2MOM for 20 min (10 sets) 2 Power Clean + 2 Front Squats + 1 Push Jerk + 1 Split Jerk build to heavy complex For time: 100 Walking Lunge 80 Hollow Rock 60 DB Snatch 50/35 40 T2B…

Strength/Skill – 12 min.E.M.O.M. – Even Min. T.2.B. – 5-10-15 Beg, Int. Adv. Odd Min. – Beg./Int. 10 Goblet Squat 53/35 Adv. 12 Alternating Pistols 3 R.F.T. 20 S.2.O 115/75 25 Pull-ups 30 K.B. Swings 70/53

Don’t forget to place your fancloth orders.     Every 1:30 for 9 min 2 Clean Pulls + 2 Power Clean+ 1 Push Press + 1 Split Jerk Build to heavy complex Granite Games 19.1 4min to finish – 15 Squat Cleans (135lbs/95lbs) 15 Toes To Bar 12 Bar Facing Burpees – If completed, add…

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk.   12 EMOM Even min: 6 Back Squats Odd min: 3 Front Squats Use 70% of 1RM Front Squat for both lifts 100 Air Squats 100′ Sled Push 90/45 75 Air squats 75′…

15min Skill work or bench press 4×10 For reps- 0:00-10:00 5 Deadlifts 275/205 10 HSPU 20 Bar Hops 10:00-15:00 rest 15:00-25:00 35 D/U 12 Pull Ups 8 Thruster 115/85