There will be NO 6:30pm class this Friday, Sept. 30.
We will be closed this Sunday, Oct. 2.
A. 20 minute AMRAP
Run 200m
3-6-9-12-15...
Hang Power Snatches @ 95#/65#
5-10-15-20-25…
Medball overhead Ab mat sit-ups @ 20#/14#
*Run 200m after each set
Extra credit
5 DB zottman curls/5 DB hammer curls/5 DB bicep curls
15 DB overhead tricep extensions
x3 sets
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A