Strength:
Every 90 sec for 5 sets
3 Deadlifts @ 87.5% of 1RM
Re-grip after every rep
Every 90 sec for 5 sets
4 Strict Presses @ 80% of 1RM
Do Not Lean back or over extend!!!!
For Time:
75 Wall Balls 20/14
50 Burpees
25 Snatches 135/95….yes you are squating!!!
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B
“Wittman” Seven rounds for time of: 1.5 pood Kettlebell swing, 15 reps 95 pound Power clean, 15 reps 15 Box jumps, 24″ box U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed…
Strength: Deadlifts 10 @ 55% 10 @ 65% 8 @ 75% 4 @ 85% 2 @ 95% For time: 150 Step-ups on a 20″/18″box Men use 25 pound dumbbells Women use 15 pound dumbbells Be sure to alternate legs on the up & down No hook grip on the dumbbells Try to use the muscle…
Srength – Front Squat 3-3-3-3-3 W.O.D. – “Holbrook“ Ten rounds, each for time of: 50/35kg Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest one minute Record slowest and fastest times US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC,…
Click on your pic!!! Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. “7-11” (WILL KEEP YOU REVIN) 7 Rounds: 11 Exercises 11 Reps each to be executed in 2 person teams 1- Burpees 2- Tuck Jumps 3- HSPU – buddy holds feet 4- Ring dips 5- Sit-ups 6-…