Wednesday 160907
/
I always wear my weight belt while rowing.
For time:
Row 1000m
50 Power Snatch, 75#
10 Muscle Ups
Cash out, not for time:
3x: 20 GHD Sit ups
25 Hip Extensions
Tuesday 160906
/
The Milkman
EMOM for 10:00
1 Power Clean
1 Squat Clean
add weight each minute
For time:
10-8-6-4-2 reps:
Front Squats, 185
20-16-12-8-4 reps:
Ring Dips
(alternate between the two)
Monday 160905
/
#liftingface
Happy Birthday Coach Tuff!!!
***Holiday Schedule For Labor Day. Class at 9am only! ***
"Renè"
7 rounds for time:
Run 400m
21 Walking Lunges
15 Pull Ups
9 Burpees
If you have a 20lb vest or body armor, wear it.
Friday 160902
/And these two, too!
With a continuously running clock complete 5 thrusters every minute (25 thrusters every 5 minutes)
Minutes 1-5 use 75lb
Minutes 6-10 use 95lb
Minutes 11-15 use 115lb
Continue adding 20lb every 5 for as long as you are able.
Cash out: 10:00 minutes of Double Under Practice, or
"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double Unders
Thursday 160901
/And these two...
Squat Clean 5x2
10:00 AMRAP:
20 KB Swings, 53/35#
10 Box Jumps, 24/20"