Strength/Skill – Stiff Legged Deadlifts – 3 sets of 10 @ 60% of 1RM
This individual has GREAT Technique. Notice during hip flexion, the SLIGHT knee flexion simultaneously. Look at those hamstring work!!! The proof is in the pudding.
5 R.F.T.
2 Rope Ascents
5 Push Presses 155/105
10 Pistols Alternating Legs (Assisted 2:1)
100m Fast Run (Fire Hydrant & Back)
No 5AM class today!! Grab a partner and complete: For time- 2500m Row rest 2 min 24-18-15 hang squat clean 155/105 push jerk rest 2 min 100 c2b pull up 100 t2b
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! Back Squat 3 x 10 @65% 9 RFT: 4 Weighted Pistols 53/35 5 Shoulder to Overhead 115/85 6 Dips *Scale as needed*
Tuesdays & Thursdays we will be adding a 7PM class. 5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec. -then- 3 rounds for time of: 14 Burpee Over-the-Box Jumps 24/20″ 21 KBS 24/16kg 28 Shoulder Touches
Strength Power Snatch: 70%x2 75%x2 80%x1 X3 9-15-21 Hang Clean 115/85 Wall Balls 20/14 Rest 3 MIN 21-15-9 Burped Box Jumps 24/20 D/U’s X2
For time: 3 RDs 800m Row 600m Run … followed by … 3 RDs 30 Weighted Sit Up 50/35 (GHD) 18 /12 AAB Cal 100′ HS Walk (Bear Crawl) *30 min Cap* Weekly Midline/extra credit- 3 Rounds, resting 2:00 between: 100′ Single DB OH Walking Lunge 30 Weighted AbMat Sit-Ups 10 Romanian Deadlifts 3 Sets:…
Strength/Skill -BS @30X1; 3, 2, 1, 1; rest as needed + 100 DU rest 2mins 15m HS walk 20 BB front rack walking lunges 135/75# in 2 sets 10 wall walks 20 BB front rack reverse lunges 135#/75# in 2 sets 10 burpee MU 20 thrusters 135#/75# in sets of 2 rest 2mins 100 DU