CHANGE IN SATURDAY AUG 18 SCHEDULE: 7 & 8 AM CLASSES ONLY. NO 9 & 10 AM CLASSES.
Strength/Skill – Deadlift 5-5-5…TnG (Touch and go)
AMRAP 7 Minutes
7 Deadlift – 153/225
12 Pistols
Rest Two Minutes
AMRAP 7 Minutes
5 Handstand Push-ups
10 Burpee Box Jumps – 20/24
Strength/ Skill: Back Sqauts:4X3 15 min AMRAP 1 Wall Climb 10 med ball Cleans 20 KB Swings 10 Weighted Sit Ups 25/15 1 Rope Climb
Team of 3 Murph 1 Mile Run 20 Alternating rds of 5 Pull up 10 Push Up 15 Air Squats 1 Mile Run *all 3 run together*
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats
15 min to work on Muscle Ups 15-12-9 Row For Calories Wall Balls rest 3 min 12-9-6 Burpee Box Jumps Wall Balls rest 3 min 9-6-3 M/U Wall Balls
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. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Hang Squat Snatch 2 R.F.T….
Weighted Lunges 4X16 Front Rack, Back Rack or Overhead Part 1: In partners: Find a Heavy 5rep Clean and Jerk Part 2: 5min AMRAP Clean and Jerk (use the load above) Rest 2 min 5min AMRAP Clean and Jerk (50% of that load) * Each person can perform no more than 5 reps in a…