Tuesday, 3-22-16

Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 27-21-15-9 reps for time: Calorie Assault Bike Toes to Bar DB Push Press 50/35

Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row

Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9

A. Hang squat clean and jerk; build to a 3rm (without dropping the bar) B. TnG deadlift 225/165 – 7 reps on the min for 7 min + 3 rounds for time: 25 kbs 1.5 / 1.0 25 hspu

  30 min to complete: 3 sets of 21’s 6 Plank Circles 3×10 Hammer Curls 3×10 front lateral raises (each arm) 4x 1 min Hollow Hold For time: 10-1 Thruster 95/65 Bar Facing Burpee *12 min Cap*

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Clean – 1-1-1-1-1-1-1-1 3 Rounds for time: 400 M Run 3 x 2 Cleans (155/113) 2 Jerks (155/113) Athletes will run 400 M each round. Athletes will do a total of six cleans and six jerks per round…