• jdh6270

Monday, February 15, 2021


We are cancelling the morning classes. We will watch the weather and decide about the afternoon classes and classes on Tuesday.


A. Buy in: 1000m row or 50/40 cal AB

Then:

“Clean and jerk Annie”

50-40-30-20-10

Double unders

Abmat sit-ups

6 clean and jerks after each set 135,95

Then:

Cash out: 1000m row or 50/40 AB cal


At home workout

A. For time:

100 jumping jacks

90 sec FLR

80 double unders

70 sit-ups

60 sec wall sit

50 walking lunges

40 burpees

30 jumping lunges

20 Russian twists

Rest 5 min and go back up the list

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A. EMOM 12 min min 1: 3 thrusters starting at 95,65; build to a HEAVY set of 3 min 2: row or AB 10/8 cal min 3: strict pull-ups x 5-7 B. 3 rounds for time 20 SA DB thrusters 50,35 15 toe to bar 75 dou

Monday, March 1, 2021

A. Every 90 sec for 6 sets complete the following: Squat clean & jerk x 2 reps @ 75-80% of 1 RM B. 7 rounds for time 14 min time cap 5 power snatch 115, 75 7 bar facing burpees 9 front squats 115,75 M

Saturday, February 27, 2021

AMRAP 21 min/ partner 20 atomic sit-ups 45,25 30 Cal row/AB 40 pull ups 50 back squats 115,75

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