Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes.
Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM.
Deadlifts:
10 @ 50
10 @ 65
6 @ 75
8 @ 80
6 @ 85
4 @ 90% of 1RM
3RFT
2 Legless Rope climbs RX+ / 2 Rope Climbs RX
10 Strict Deficit HSPU RX+ / 10 Strict HSPUs RX
18 Alt Pistols RX+ / 16 alt Pistols RX
Strength: Bench Press 6X3 @70% 5 RFT 12 x Toes to Bar 12 x Power Clean and Strict Press 115/75 (each rep starts on Floor) 24 x Bulgarian Goat Bag Swings
Snatches 1 High Hang Power Snatch + 1 Hang Power Snatch+1 Squat Snatch 15 Min to work up to a heavy Complex 7 x 2-minute rounds of: 22/17 Calorie Row Max reps Push Jerks 205/145 in remaining time No rest between sets
“I can’t squat – I have bad knees…” Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength…
Don’t forget to place your fancloth orders. Every 1:30 for 9 min 2 Clean Pulls + 2 Power Clean+ 1 Push Press + 1 Split Jerk Build to heavy complex Granite Games 19.1 4min to finish – 15 Squat Cleans (135lbs/95lbs) 15 Toes To Bar 12 Bar Facing Burpees – If completed, add…
“Lee” Five rounds for time of: Run 400 meters 345 pound Deadlift, 1 rep 185 pound Squat clean, 3 reps 185 pound Push jerk, 5 reps 3 Muscle-ups 15 foot Rope climb, 1 ascent U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th…
Warm up 2 RDs 10 Air Squat :30 Squat Hold 10 KBS 10 Banded Squats 12 min to complete: Back Squats 5×2 @ 80% 3×2 @ 85% 1×2 @ 90% 1×1 92.5% 3RFT: 50 Air Squats 40 KBS 53/35 30/25 Cal Row *20 min cap*