Wednesday, 12-19-12
Strength/Skill -Snatch Grip Push Press find your 1 RM
3RFT
7 Pull-up/T2B Clusters (That’s a new one)
14 D.B. Hang Split Clean (Alternating Legs)
21 S.D.H.P. 95/65
1 Pull-up 1 T2B = 1 Cluster
D.B. Hang Split Clean – Demo
Strength/Skill -Snatch Grip Push Press find your 1 RM
3RFT
7 Pull-up/T2B Clusters (That’s a new one)
14 D.B. Hang Split Clean (Alternating Legs)
21 S.D.H.P. 95/65
1 Pull-up 1 T2B = 1 Cluster
D.B. Hang Split Clean – Demo
Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)
50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14
Reminder:No Saturday classes. We will be at the fall Throwdown in Ct. Strength/Skill – Push Press 3RM 3 R.F.T. 5 – Shoulder Rolls 10 – Back Squats 225/185 15 – Knees to elbow 20 – D/U’s
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. E3MOM for 12 min 8 Back Squats all sets between 65-75% of 1 RM 3RFT 12 Bar Muscle Ups (20 Pull Ups) 18 Thrusters 115/85 22 Lat Burpee Over…
Back Squat Build to a 3 rep max in 15 minutes 1,2,3,4,5,6,7,8,9,10 reps for time: DB Thrusters 53/35 Burpees to plate
9AM today!!! Skill: Muscle Ups FOR TIME: 30 Power Snatches 30 Power Clean and Jerks 30 SDHP 95/65 EMOM2 50′ Bear Crawl.