Tuesday, October 31, 2017

Reminder:  NO evening classes today! Have a safe & Happy Halloween!!  .  Strict Press 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100%+ . For time:  1,000m row.  . Ascending Ladder for 12:00 3 Thrusters (65/95) 3 Burpees over bar  6 Thrusters  6 Burpees over bar  12 Thrusters  12... Continue Reading →

Monday, October 30, 2017

Back Squat 20 min to find 1RM 8 @50% warmup set 5@60% 3@70% 1@80% 1@90% 1@95% 1@100%+ . 20 Min AMRAP 200m Run 7 Hang Power Cleans (95/135) 11 Pull-ups  15 KB Swings (35/55) Halloween Schedule  Tuesday, October 31, 2017 We will have all regular morning classes (5, 8 & 9am) No evening classes. 

Friday, October 27, 2017

10 RFT 10 air squats  10 Ball 2 Toes (10/20 slamball)  10 Ball Slams  10 Russian Twists (R+L=2) 50m swim/200m run  Oly 1) Hng Sn triples 6/75% 2) Cln Pull 4×2/AHAP form>load 3) FS 4×10/65-70%

Thursday, October 26, 2017

Deadlift (based on 90% of 1rm) 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 15-20# to all percentages * As  many good reps as possible  at that 95%.  .  For Time: 200m Run 10 H Pwr Snatches (55/75) 20 Burpees over bar  10 H Pwr Snatches 200m Run -----Rest 3 min------ 2 Rds 10... Continue Reading →

Oly 10-25-17

1)Cln+HngCln+Jerk E2MOM 126 sets/ work up to two “heavy” sets for the day *Start at 75% 2)OHS E2MOM 12 6×3/70,75,80,75,80,85% of Sn 3)DB RDL+Shrug 4×4/AHAP w control 

Wednesday, October 25, 2017

For Time: 200m run  30 Wallballs (14/20) 200m run 30 Box Jumps (20/24) 200m run 30 KBS (35/55) 200m run 30 HSPU  200m run  30 GHD 200m run 30 KBS  200m run 30 Box Jumps 200m run 30 Wallballs 200m run

Tuesday, October 24, 2017

Strict Press 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 10-15# to all percentages * As  many good reps as possible  at that 95% .  For time: 30-20-10 Front Rack Alt. Lunges (55/75) 20-15-10 OHS (55/75) 50-75-100 Dubs

October 23, 2017

Back Squat 45%x10 55%x10 65%x10 75%x5 85%x3 95%x1+ 85%x3 75%x5 *ADD 20# to all percentages * As  many good reps as possible  at that 95% .  3 RFT  10 Box jump over (20/24) 200m run 12 T2B 200m run 14 Alt Pistols 

Friday, October 20, 2017

For time:  200m swim/800m run 50 Deadbugs 200m swim/800m run  40 KB SDLHP (35/55) 100m swim/400m run  30 KB Russian Twist  100m/400m run 20 V ups 100 swim/400m run 10 in n outs/ Burpees

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