Fri 11/16/12
There Will Be A 9am Training Session Cardio: Group Run Strength: DB Work Met Con: WB KB AS Bring Your Jump Rope
Th 11/15/12
Drop Snatch: 3-3-2-2-1-1-1 start with an empty bar. Do not increase wt by more than 5 lbs per set. Hang Squat Snatch 3@55%; 3@60; 2@65; 2@70; 1@75; 1@80; 1@85% of 1Rm If you don’t know your 1Rm use this time period to figure it out. 3 Rounds (95/70) 10 Snatch Any Way 10 OHS 10 […]
Wed 11/14/12
For Time: (Sub 5 Burpees For DU’s) 70th Run 25 Box Jumps (24/20) 25 DU 25 Singles 5 Burpees 400 20 Box Jumps 20 DU 20 Singles 5 Burpees 200 15 Box Jumps 15 DU 15 Singles 5 Burpees I-Run 10 Box Jumps 10 DU 10 Singles 5 Burpees
Tues 11/13/12
There will be a 9am Training Session This Morning 10! Hang Power Snatch (100/75) Push Ups Sit Ups 15 DU ea round Buy Out: 5-3-1 Hang Squat Clean STO