Saturday 01/11/14
5-5-3-3-1-1 Overhead Squat Accrue 50 Strict Ring Dips Between Sets Then For Time – 40 Wall Balls @ 30/20lbs – 40 Toes
5-5-3-3-1-1 Overhead Squat Accrue 50 Strict Ring Dips Between Sets Then For Time – 40 Wall Balls @ 30/20lbs – 40 Toes
5 x 10 Bent Over Barbell Row 5 x 5 Single Leg Box Jumps Per Leg Between Sets Then 2 Rounds 90sec:
15 Minutes To Find 3 Rep Max Dead Lift Then 30 Minute Partner AMRAP – 2000m Row – 100 Power Cleans @ 135/95lbs
5 x 5 Back Squat 5 x Max Reps Strict Press (Target 10 Reps) Then 10 Minute AMRAP – 10 Front Squats
“Band Aid” Choose 2 Of The Following: – 5km Run – 5km Row – 150 Burpees – 100 Cal Air Bike (Old)/150 Cal (New)
1-1-1-1-1 Clean And Jerk Shoulder And Hip Mobility Between Sets Then For Time – 50 Cal Row – 7 Overhead Squats @
16 Minutes Every Odd Minute: 3 Dead Lifts Every Even Minute 5 Push Presses Then 4 Rounds (6 Minute Time Cap) – 9
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Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.