Wednesday, 2-27-19

No 5 AM’s This week. 6 & 7 A.M. Tuesday – No P.M. Classes (Because you will all be out drinking anyway) Wednesday – Closed Happy New Year!!!!! Strength/Skill – Weighted Push-ups 10-9-8-7-6-5-4–3–2–1 S.D.H.P. 95/65 1-2-3-4-5-6-7-8-9-10 squat clean thrusters (95/53)

Christmas party at Brewology Dec 13th. Change in hours starting next week: Tuesday and Thursday no 7PM class, last class is at 6PM. We will have open gym Monday and Wednesday @7PM. Strength/Skill: 50 strict Pull Ups with a twist 5 min cap. Row 1000m 50 Hang Power Cleans 135/95 40 Push Jerks 30 Front…

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!!   Warm Up: 3rds at easy pace 10 Very light DB upright…

In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…

Warm up: 2 RDs at easy pace 10 Light upright row to press 10 BB bent over row 10 BB SDHP 9min EMOM – Push Press Min 1-3: 5 @ 70-75% of 1RM Min 4-6: 3 @ 75-80% Min 7-9: 1 @ 80-90% For time: 50 Pistols (75 Jumping Squats) 50 Box Step Overs w/DB’s…

100 D/U’s 25 push press 115/85 25 pull ups 25 Sit Ups 100 D/U’s 20 push press 20 pull ups 20 Sit Ups 100 D/U’s 15 push press 15 pull ups 15 Sit Ups 100 D/U’s 10 push press 10 pull ups 10 Sit Ups 100 D/U’s 5 push press 5 pull ups 5 Sit…