Tuesday, 12-4-18
12 min EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
27 min EMOM
Min 1 – 12 Burpees to plate 45/25
Min 2 – 10/8 AAB Cals
Min 3 – 15 KBS 53/35
12 min EMOM:
Even Minutes: 3 Back Squats
Odd Minutes: 1 Front Squat
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts
27 min EMOM
Min 1 – 12 Burpees to plate 45/25
Min 2 – 10/8 AAB Cals
Min 3 – 15 KBS 53/35
“Willy” Three rounds for time of: Run 800 meters 225 pound Front squat, 5 reps Run 200 meters 11 Chest to bar pull-ups Run 400 meters 12 Kettlebell swings, 2 pood U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine…
Christmas Party is Dec 16th. please sign up at the front desk. Strength: Front Squat 6×3 w/5sec descend Sumo Deadlift 2×3@60% 2×3@70% 1×3@80% 1×3@90% 8min AMRAP: 30 D/U 8 Alt. DB Snatch 50/35 4 Broad Jumps ( Long Length of mat)
Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.
9am class today!! 4 X 400m run 2 min rest between Runs 5 Rounds: 15 Wallball 20/14 12 C2B Pull Ups 9 Floor Wipers
For Time 20 Sit-ups 20 Box jump 20 Push-ups 20 Squat Clean 20 Double-unders 20 Thrusters 20 Pull-ups 20 Overhead squats 20 Kettlebell swings 20 Push press 20 Dips 20 Burpees 20 Back squat 20 Ab-Mat Sit-Ups 20 Walking lunge steps 20 Deadlift 20 Toes to Bar 20 Front squat 1 barbell per athlete Rx…
Strength/Skill -For Load (As much as your Skill/ Strength level can handle) 1 Snatch + 2 Hang Snatch Hands do not leave bar until these three reps are completed For time: 400 M Run 50 WB Shots (20/14) 200 M Run 50 Deadlift (135/93) 200 M Run 50 WB Shots (20/14) 400 M Run