Tuesday, 3-24-15
12min EMOM
10 Wall Balls 20/14
10 Burpees
50-40-30-20-10
Double Unders(3:1)
Sit ups
*10 Thrusters after each round* 115/75
12min EMOM
10 Wall Balls 20/14
10 Burpees
50-40-30-20-10
Double Unders(3:1)
Sit ups
*10 Thrusters after each round* 115/75
Strength/Skill – Hang Squat Clean – Technical focus – Concentrating on Second pull A. Hang Squat Clean 3 reps on the min for 10 min. B. 30 seconds max reps chin ups 30 seconds max reps HR Push-ups Rest 2 min x5 Score is total reps from chins and P/U’s from all 5 sets
I will be automating soon. Please see front desk to update email and cc cvv # . Strength: 3X5 Snatches At 70% 3X5 Power Snatches at 80% 15 min. A.M.R.A.P. 1 Skin the Cat/ scale 20sec L hold 5 Wall climbs (5 sec. hold at the top) 10 Diamond push-ups 15 KBS 53/35…
NO 10:00 AM CLASS SATURDAY 8-16-14 Strength/Skill – 5 RM Max OH squat For time: 21 – 18 – 15 – 12 – 9 – 6 – 3 Floor press (bodyweight) Strict Pull-ups (no butterfly pull-ups)
15 minutes to establish a 1rm Power Snatch. -then- 3 rounds for time of: 30 KB Snatch + OH Lunge 24/16kg (15L/15R) 40 Double-Unders
8 and 9am classes only today 3 RDs for reps – (FGB style) – 1 Min – Med abll Twists 20/14 1 Min – Deadlift 95/65 1 Min – Med ball Clean 20/14 1 Min – DB Snatch 50/35 1 Min – Thruster 95/65 1 Min of rest
15 min to establish heavy complex of: 1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch 20 min AMRAP 50 D/U 3:1 40 DB Snatch 50/35 30 Walking Lunges w/ 1DB 50/35 15/12 AAB Cal