No AM classes today.
Please bring a change of shoes with the inclement weather that has been THRUSTERED upon us!!!!
Strength/Skill – 2 BHN Snatch Grip Push Presses + 2 OHS = 1 rep x 4
A.M.R.A.P. 10 Minutes
5 Shoulder to Overhead – 73/115
10 Deadlift – 73/115
15 Box Jumps – 20/24
Strength/Skill – 8 min. EMOM – Even min. – 1 Clean Dead Lift- 1 Hang Clean 115/85 odd min. – 20 d/u’s or s/u’s – no scale – 8 push-ups H.R. 21-15-9 reps for time of: 135-lb. cleans Ring dips Post time to comments.Let’s hear it!!!!
120 Double-unders 600m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups Skill: Snatch: work up in weight if form is good.
Christmas party December 17. Sign up at front desk. STRENGTH: POWER CLEANS 7X1 @ 80-85% 20 MINUTE AMRAP 20 KETTLE BELL SWINGS 53/35 15 REVERSE LUNGES 53/35 10 RING DIPS 200 M ROW
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Roads are slick…..6 & 7 AM classes cancelled. 6PM class cancelled. 10 min AMRAP 10 OHS 115/75 20 Box Jumps 24/20 Strength: Find your 1RM Back Squat
Strength: Snatch Balance 6X3 Snatch Grip Deadlift 6X3 EMOM X6 3 Power Snatches 70-80% 50 Calorie Row 40 Deadlifts 135/95 30 Box Jumps 24″/20″ 20 Floor Presses 135/95 10 Thrusters 135/95