Tuesday, 9-20-16
Strength:
Find your 5RM deadlift
3RFT
30 Weighted Sit Ups 45/30
10 Squat Snatches 135/95
5 M/Us
Strength:
Find your 5RM deadlift
3RFT
30 Weighted Sit Ups 45/30
10 Squat Snatches 135/95
5 M/Us
9 am open gym. Marcus will be there doing a private, so you are on your own!! 31 Heroes Aug 5th. Don’t forget to make a donation on our FB page. Strength: Push jerk + Split – 2+1×7 @60-80% of 1RM Push Jerk (2 Push jerk +1 split) JT meets Isabell 21-15-9 HSPU Ring…
3RDs 10 Goblet Squats 10 KBS 200m Run 20 Jump Tucks Back Squat 3×10 @ 80% 1 RM 10 min AMRAP 25 D/U 1 Power Clean 165/115 25 D/U 2 Power Clean 25 D/U 3 Power Clean…. Increase Power Cleans by 1.
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
Strength: Back squat work up to heavy 2 Wod- 18min amrap: 15 power snatch 75/45 10 burpee box jump 5 hspu
Strength: Push Press+Push Jerk 2 PP & 1 PJ x 7 start @ 60% of Push Press and build 5 RFT – 20 Russian twists 20/14 10 Right arm OH walking lunge 40/25 20 Russian twists 10 Left arm OH walking lunge
” The Aftermath” Push jerk: 5-5-5-5-5 Please note on Tuesday, November 30th, the last class will be 6 p.m. “Diane” 21-15-9 reps of: Deadlift 225/185 155/125 115/85 Handstand push-ups or variations Cool down: Tabata double unders Please note on Tuesday, November 30th, the last class will be 6 p.m.