Monday, October 31, 2016 

Halloween Class Schedule: 5, 8 & 9 am only No evening classes  0:00-15:00 3 Rds  200m run/row 12 Burpee boxjump overs (20/24) 10 Power Cleans (95/135) . 15:00-25:00 3 Rds 200m run/row 7 Front Squats (95/135) 10 Pull-ups  . 25:00-30:00 2 Rds 20 RDL (95/135) 15 T2B

Friday, October 28, 2016

For time:  30-20-10 Alt Wtd Lunges (front or back rack) (55/75) Burpees over Bar Push Press 200m run ------------ Oly 6pm Power Snatch and Snatch 5 sets x 1+1 reps @ 70-80% 1 power snatch + 1 full snatch for 5 sets at 70-80% of your one rep max snatch. .  Snatch 3 sets x... Continue Reading →

Thursday, October 27, 2016

Deadlift – take no more than 20 minutes to warm up to 90% of your 3RM and do: 5 x 2 @90% of 3RM . 4 RFT 14 OHS (65/95) 14 T2B 14 Alt pistols  200m run . Fitness Option: 4 RFT  14 RDL  14 V-ups 14 Alt Side Lunges  200m run

Tuesday, October 25, 2016

Strict Press  -take no more than 20 minutes to warm up to 90% of your 3RM and do: 5 x 2 @90% of 3RM .  4 RFT  21 Box Jumps (20/24) 14 Walking Lunges 7 Power Cleans (75/115)

Monday,October 24, 2016

Front Squat – (20 min)  -warm up to 90% of your 3RM and do: 5 x 2 @90% of 3RM .  16 Min amrap 5 C2B Pullups 10 WallBalls (14/20) 15 KBS (35/55) 200m run ----------------- Oly 7pm A) Every 2 minutes, for 18 minutes (9 sets): Snatch *Sets 1-2 = 3 reps @ 60%... Continue Reading →

Friday, October 21, 2016

40-30-20-10 Alt DB Snatch (10-25/30-55) Single arm DB bent row (half per side) Air Squats  100m swim/400m run Oly 6pm  -E2mom, 6 min (3 sets): Behind the Neck Press in Split x 5 reps . -Followed by… E2mom,for 6 min (3 sets): Jump to Split x 4 reps (Barbell on your back the whole time,... Continue Reading →

Thursday, October 20, 2016

Deadlift – take no more than 20 minutes to warm up to 90% of last weeks 3RM and do: 3 x 2 @90% of 3RM . 20 min amrap 12 Push Press (65/95) 12 Alt Front Rack Lunges 12 T2B 50m sprint

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