Sunday, January 1, 2017
10:45am & 12:00am Classes Only Today
21-15-9 reps of:
Hang power cleans (135#/95#)
Burpees
Chest to bar pull ups
Saturday, December 31, 2016
Regular Class Schedule Today
For time:
Run 400m
45 Back squats (135#/95#)
Run 400m
30 Front squats (135#/95#)
Run 400m
15 Overhead squats (135#/95#)
♦ compare to 12/03/15 ♦
Thursday, December 29, 2016
5 Rounds of:
3 Muscle ups
21 KB swings (53#/35#)
3 Muscle ups
Rest 1 minute between rounds
Wednesday, December 28, 2016
For total time.
2 Rounds of:
Run 200m
30 Sit ups
15 Hip extension
Run 200m
-THEN-
Acquire 2 minute overhead hold (135#/95#)
*20 burpee penalty for every time the bar is dropped
Tuesday, December 27, 2016
Strength / Skill
Clean & jerk
Conditioning
For time:
5 Rope climbs
5 Clean & jerk (145#/115#)
4 Rope climbs
4 Clean & jerk (165#/125#)
3 Rope climbs
3 Clean & jerk (185#/135#)
2 Rope climbs
2 Clean & jerk (205#/145#)
1 Rope climb
1 Clean & jerk (225#/155#)
♦ compare to 01/28/16 ♦
Saturday, December 24, 2016
Regular Class Schedule Today
21-15-9 reps for time of:
Thrusters (95#/65#)
Push ups
Front squats (95#/65#)
Pull ups
Wall ball (20#/14#)
Burpees
