Wednesday, 12-17-14
Strength:
2 Power cleans + 1 Hang Clean + 1 Jerk X 10
70%
10 to 1
Wall Balls 20/14
Walking lunges ea. leg
Rest
1 to 10
Strict deficit HSPU 45lb plates w abmat
Burpee Broad Jump
Strength:
2 Power cleans + 1 Hang Clean + 1 Jerk X 10
70%
10 to 1
Wall Balls 20/14
Walking lunges ea. leg
Rest
1 to 10
Strict deficit HSPU 45lb plates w abmat
Burpee Broad Jump
Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run
Strength/Skill – Push Press 15 mins to work up to 3 REP MAX “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is…
Strength/Skill – Split Jerk 2-2-1-1-1 10–>1 Floor Press B.W.T. Strict Chin-ups
Srength/Skill: 12 min to find your 1RM Snatch balance. 5 rounds for time 50 D/U’s 15 OH squats (95/65#) 20 weighted sit-ups 35/25
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. STRENGTH: 10 MIN EMOM MIN 1: FRONT SQUATS x 3 REPS @ 80-90% MIN 2: MAX UNBROKEN…