Tuesday, 6-13-17
Strength:
5X3 Snatch Grip Deadlift @ 100%
4X3 Snatch Grip High pull @ 100%
4X3 Hang Power Snatches @ 70%
10-9-8-7-6-5-4-3-2-1
Push Ups
KBS
100m Run after each set
Similar Posts
Friday,9-2-16
Byadmin
The Don- 66 Deadlifts 110/70 66 Box Jumps 24/20 66 KBS 53/35 66 K2E 66 Sit Up 66 Pull Up 66 thruster 55/40 66 Wall Ball 20/14 66 Burpees 66 D/U
Tuesday, 2-13-18
Byadmin
Strength:Every :20 for 5 min 2 Power Clean @ 60% 1 RM Power Clean rest 3 min 12 Min EMOM Even- 15 T2B Odd- 15 Hollow Rocks With a partner complete “Brian” 5 RFT 5 Rope Climbs 25 Back Squats 185/135 *15 Min Cap*
Thursday, 1-3-13
Byadmin
REMINDER – NO MORE 8AM CLASSES ON MONDAY WEDNESDAY AND FRIDAY Strength/Skill – POWER SNATCH WORK UP TO A 3 REP. MAX. THAT MEANS YOUR HANDS DO NOT LEAVE THE BAR UNTIL ALL 3 REPS ARE ATTEMPTED. Five rounds for time of: 10 Toes to bar 75 pound Power snatch, 10 reps 10 Wall ball…
Friday, 9-19-13
Byadmin
Strength/Skill – Box Squat Strength/Skill: 60 lateral weighted step ups 30/20lbs – 24″/20″ 50 KB Swings 53/35 40 Back extensions 30 Ring Dips 20 Floor Presses 135/95 10 Walk-out walk-in push ups
Thursday, 7-17-14
Byadmin
Strength/Skill – O.H. Squat 6 x 2 “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups
FRIDAY, 8-4-17
Byadmin
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! TEMPO SNATCH GRIP DEADLIFT 7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON FLOOR. 4×3 90-95% of 1rm…