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: DEADLIFTS
WORK UP TO A HEAVY SINGLE
3 rounds for time:
30/24 Calorie Row
25 Toes to Bar
20 Handstand Pushups
15 Hang Power Cleans (135/95)
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
15 Min to get a heavy Split Jerk 20 min AMRAP 100′ Sled Push 135/90 10 Devil’s Press 50/35 50′ Handstand Walk
Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump
NO 10:00 AM CLASS SATURDAY 8-16-14 6 Min. E.M.O.M. – Starts at 15 min past hour 5 TnG Power Cleans + 1 Front Squat 10 Min A.M.R.A.P. – Starts at 25 mins past hour 10 S.2.O. 155/115 12 Deadlifts 155/115 15 Box Jumps 24/20 Strength Skill – Snatch Complex: Mid Thigh – Below Knee –…
Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs
Labor Day – Monday – 9-2-13 – Morning 7&8 am CLASSES ONLY Afternoon Classes 5&6 P.M. Only Strength/Skill – 10 min EMOM Even Minute – 5 Pull-ups Odd Minute – 5 Burpees (Touching the bar you are doing pull-ups on) 5 R.F.T. 1 Rope Climb (3:1) Bring socks, Shin pad, Sweat Pants…for your protection and…