Wednesday, 11-7-18
30 min running clock
10 min to establish heavy Sq. Snatch
10 min to establish heavy Sq. Clean
10 min to establish heavy Deadlift
* once heaviest weight is reach for a movement, the next movement starts at that last weight*
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Wednesday, 4-20-16
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Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
THURSDAY, 4-6-17
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STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS
Thursday, 10-31-19
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With Partner 12 Rds 30 Lunges 20 Power Cleans 135/95 10 Ball Slams 200 m Run Together
Thursday, 1-26-17
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Strength: 3 Strict Presses + 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 20 Med Ball Twists 20/14 15 SDHP 95/65 10 Goblet Squats 70/53 Rest 1 Min.
Saturday, 8/27/11
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SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 CONGRATULATIONS BOBBY C. !!!!!!!!!! BOB PAST HIS LEVEL…
Thursday, 2-7-19
Byadmin
E2MOM for 12 min 3 Tempo Front Squats @ 60-75% 1 RM Tempo = 5 Second Down, 2 Second Pause in bottom, explode up, 2 second pause at top For time: 1-10 Double KB Snatch 53/35 2-KB Front Squat * 25′ HS Walk after each set (50′ Bear Crawl)* *15 min Cap*