Warm up
2RDs
10 BB Push Press
10 BB Front Squat
5 BB Hang Power Clean
20 D/U
E2MOM for 12 min
3 Power Cleans
3 Hang Power Cleans
3 Push Jerks
Build over the course of the 6 sets.
5 min AMRAP
6 DB Power Cleans 50/35
6 HSPU 2:1
rest 3 min
5 min AMRAP
10 SDHP 95/65
30 D/U
rest 1 min
3 Min AMRAP
Burpee
Strength/Skill – Tall Clean (This is a skill for most, it is new) 3-3-3-3-3 21-18-15-12-9-6 S.D.H.P. 95/65 Wall Balls 20/14
Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35
12 min for : 5 sets 3 hang power clean + 3 hang sq. clean +1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a moderate weight With a partner Complete 2 RFT 100 Walking Lunges with Wallball 20/14 (mixed couples use 20lb ball) 80 KBS 70/53 60 Toes to rings…
I need a head count for the BBQ!!! Teams of 3: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Wall Climbs 135/95
How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…
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…