No 5AM class Friday.
15 min EMOM
Min 1- 15 Hanging knee raises
Min 2- :45 Caterpillar Plank
Min 3- 12 V-Ups
For time:
5 Rope Climbs 3:1
..then..
21-15-9
HSPU 2:1 (Female RX = 15-12-9)
OHS 155/105
…then..
5 Rope Climbs
*21 min Cap*
We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking the full hour. Your WODS if any will be…
Paleo Challenge starts Monday, Oct. 1st. Tuesdays & Thursdays we will be adding a 7PM class. Workout of the Day A. Complete as many reps as possible in 4 minutes of: 1 Clean (power) 1 Chest-to-Bar Pull-Up 2 Cleans 2 Chest-to-Bar Pull-Ups 3 Cleans 3 Chest-to-Bar Pull-Ups 4 Cleans 4 Chest-to-Bar Pull-Ups . . ….
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. 10 min EMOM- 40 yd Sprint(ALL OUT) Strength: 5 X 3 Back Squats @ 85% + 100 Burpee PullUps
Strength/Skill – Jerk Dip Squat 3-3-3-3 95% of Squat Clean Weight 15-12-9 of KB/DB Power Cleans to Thrusters 53/35 Pull-ups If you are not using 53/35…. …Your rep scheme is 21-15-9.
Strength: 14 min EMOM 10-15 T2B 10-15 Push Ups 10-9-8-7-6-5-4-3-2-1 reps for time of: Shoulder Press 135/75 Weighted Pull-up, no kipping 45/25
Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest