We all know classes start on the hour. Please try to be punctual. Unfortunately tardiness is contagious, as is punctuality. Thank you.
Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM
Strength/Skill -Push Jerk 2-2-2-2-2
15 min AMRAP
5 Jerks 115/75
5 Front Squats 115/75
12 Later Jumps (Over Bar)
12 KB Swings 1.5/1
NO 10:00 AM CLASS 4 R.F.T. 50 Air squats 30 AB-Mat sit ups 20 Deficit push ups. 45s/25s *chest touches ground * 10 M/U’s Bar or Ring (Scale w/ Weighted pull-ups, C2B, strict pullups, ring rows)
Happy Birthday Coach Matt!!! 2 RDs 10 BB Snatch Grip High Pull 10 BB Power Snatch 10 BB Hang Sq. Snatch EMOM x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (80-85%)…
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
Muscle up Skill Work for 20 min 15 min AMRAP 50 ‘ Farmers Carry 53/35 25 Med ball Twists 15 DB Snatch 50/35 10 Push up Shoulder taps
Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95
Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Run 800m for time Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for 15 reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for 15 reps Clean and Jerk…