We are open for the 5pm class only!!!!
MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES.
Strength:
Every 1:30 for 15 min (10 sets)
Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch
*start light around 50% of weakest lift and build or work technique*
For Time-
12 Rounds of “Cindy”
5 Pull Up
10 Push Up
15 Air Squat
*E2MOM 12 DB Snatches 50/35*
*16 min Cap*
For Time: 100 DU’s Then: 21 Toes to Bar 21 HSPU 21 Thrusters Weighted 200m Run 15 Toes to Bar 15 HSPU 15 Thrusters Weighted 200m Run 9 Toes to Bar 9 HSPU 9 Thrusters Weighted 200m Run Then: 100 Walking Lunges w Plate Rx – 115/80, 45/25 Advanced – 95/65, 35/15 Beginner – 80/55,…
9 min EMOM min 1- 15 1 1/4 sit ups min 2 – 30 Med Ball Twists min 3- 8 KB Sit Ups ea side At minute 0: Run 800 meters 80 Push Ups At minute 10: Run 600 meters 60 Wall Balls 20/14 At minute 20: Run 400 meters 40 Alternating DB Snatches 50/35
Warm up: 2RDs at easy pace 15 Reverse Hypers 10 BB Good Mornings 10 BB Strict Press 6 Min EMOM 5 Deadlifts, start @ 60%1rm and build rest 2 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
6 Min AMRAP 15/12 Cal Row 10 HSPU (2:1) rest 2 min 6 Min AMRAP 15 Wall Ball 20/14 5 Walk Out Walk In Push Up rest 2 3 RFT 50 Air Squats 12 Push Jerks 155/105
No 5AM class today!! Grab a partner and complete: For time- 2500m Row rest 2 min 24-18-15 hang squat clean 155/105 push jerk rest 2 min 100 c2b pull up 100 t2b
4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!