Tuesday, 9-13-11

6 and 7 am classes cancelled today. Strength: Front Squat 5 @ 65% 3 @ 75% 1 @ 85% Every 2 min for 10 min 3 @ 75% of 1 RM 3RFT 200m Row 100m Walking lunges 50 Air Squats

CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING CLOSED THANKSGIVING FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Skill – JERK PRESSES FROM SPLIT 3-3-3-3-3 Strength – MIXED GRIP PULL-UPS 10-10-10-10 (SCALE TO LEVEL) “Tabata’s” Squats Chest and Chin to the Deck Push-ups Sit-ups Box Jumps – 20/24

Strength – Power Cleans – 5-5-3-2-1 15 min A.M.R.A.P. 15 One Arm Dumbell/K.B. O.H. Reverse Lunge 12 Box Jumps24/20 9 Ring Push-ups

Strength: Every 90 seconds for 8 sets (12 min) 2 Sq. Cleans & 3 Front Squats start at 60@ 1 RM clean and build. 10-1 Pull Up Box Jump Over 24/20 t2b

20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*

9 Min EMOM Min 1- 15 Hollow Rocks Min 2- 30 Toe Touches Min 3- 1 arm KB Sit Ups- 8 each side   Bear Complex Complete 7 unbroken sets 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Do all 5 movements to complete 1 repetition of the…