3RDs
10 Squats
:30 Squat Hold
10 KBS
5 Push Up
Every 90 seconds (15 Min)
10-1
Back Squat
Inceasing Weights every rd.
2RFT:
40 KBS 70/53
30 HR Push Up
20 Goblet Squat 70/53
*100m Pinch grip plate walk (2-25/15), after each rd, starting with it too*
*18 min Cap*
50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80% 4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS
Strength: Sq. Clean 3 pos cleasn( floor, below knee, above knee) x 5 70-80% of 1 RM clean 25-20-15-10-5 Wall Ball 20/14 75-60-45-30-15 D/U * 100 m Farmers Carry53/35 After each rd. *
Strength/Skill – Clean Complex 1 x 5 (1 Clean, 1 Push Press, 1 Jerk) Five rounds for time of: Run 200 meters 185/135 pound Deadlift, 21 reps
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. A note on intensity and how much is…
No 10AM class this Saturday. OLY Class from 10-1. There is still time to register! New: Monday 10AM Class and Tuesday 9AM class. Strength/Skill: Split Jerk: 5@65%, 3@75%, 3@85% of 1 RM. Please know your weights! 8min EMOM: 3 Split Jerks @65% of 1RM For Time: 1000m row…. 100 D/U’s 40 Front Rack Lunges 95/65…