Tuesday, 12-27-16
No 5 am classes this week!
Strength:
Box squats 8X3 increasing weight
21-15-9 reps of:
Chest-to-bar pull-ups
Handstand Push-ups
Ring Dips
Floor Press 135/95
No 5 am classes this week!
Strength:
Box squats 8X3 increasing weight
21-15-9 reps of:
Chest-to-bar pull-ups
Handstand Push-ups
Ring Dips
Floor Press 135/95
Get ready for some Dodgeball fun!! Strength: Power Clean Work up to a Heavy Power Clean Then 3×2 @ 85% of todays PC Back Squat 1×5@65% 1×5@70% 1×5@75% 7 Min AMRAP 10 DB Weighted Step Up and Overs 24″/20″ 55/40# 15 Weighted Sit-ups 55#/40#
The Gym is closed today. Anyone interested in running a 5K for a good cause, we will be running the Stan Wong Race. Wear your Kryptonite shirt. The Challenge class is still on!!!
Strength/Skill – Snatch 2-2-2-2-2 Then every minute on the minute for 10 Minutes 1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch…… 400m run
No 10 AM class today. OLY Class from 10-1 Begin at 0:00 15-12-9 of Squat Cleans 135/95 Push Jerk 135/95… At 20:00 3 rds of: 21 Wall Ball 20/14 18 Pull ups 15 KB Swings 53/35 12 HSPU
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. Strength/Skill – Deadlift 5-5-5-5-5 TnG (Touch and go) 21-15-9 reps for time of: 225/185 pound Deadlift 95/65 pound Thruster
Closed Easter Sunday!!! 25 Kettlebell Swings 70/53# 50 Sit-ups 100 Double-unders 20 Kettlebell Swings 40 Sit-ups 80 Double-unders 15 Kettlebell Swings 30 Sit-ups 60 Double-unders 10 Kettlebell Swings 20 Sit-ups 40 Double-unders 5 Kettlebell Swings 10 Sit-ups 20 Double-unders