Tuesday, 9-10-19
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
15 Min EMOM
Min 1 20 Death Marches
Min 2 20 Hollow rocks
Min 3 15 Wall Balls 20/14
15 Min AMRAP
50 Lunges
40 HR Push Ups
30/20 AAB
20 T2B
10 Thrusters 96/65
Strength: 5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee) 3RFT w 15 min cap 15 Bar facing Burpees 1 rd of “DT” 12-9-6 Deadlifts 155/115 Hang Power Cleans Jerks Back Squat 5@70% 3@80% 1@90% EMOM: 4 @ 80%…
TABATA Something Else Pull-ups Push-ups Sit-up Squat :20 on/:10 off x8 1min rest between Handstand Push up practice or Handstand walk practice
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: DEADLIFTS WORK UP TO A HEAVY SINGLE 3 rounds for time:…
Happy Filthy Fifty Years Frank Curto For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Strength – Overhead Squat 5-5-3-3-3 “Tabata Something Else” – Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are pull-ups The second 8 intervals are push-ups The third 8 intervals are sit-ups The last 8 intervals are squats Combine total reps of all 32 rounds…
Strength/Skill – Hang Squat Clean 3-3-3-3-3 Three rounds for time of: Run 400 meters Single arm hang, right arm, 15 seconds 45 pound barbell Turkish Get-up, left arm, 5 reps Single arm hang, left arm, 15 seconds 45 pound barbell Turkish Get-up, right arm, 5 reps 30 second L-sit hold