Happy Valentines Day
4x 5 Strict Press + Max reps Strict Pull ups.
Then
500 M row for time.
We will be starting a new Prep Course cycle this Saturday Feb 16-Wed Feb 27th. Sat 1 pm- Mon 7:30 – Wed 7:30. If you have any friends who are looking to get started, they can jump in on this class.
Muscle up Skill work
Max effort muscle ups in 1 minute
Then
AMRAP 12 min
8 Deadlift 225#/155#
10 wall ball 20#/14#
12 box jump 24/20
“Randy”
75 Power Snatch @ 75#
Front Squats
3×15 @ 4-2-2 Tempo
Then
21-15-9
Thrusters 75#/45#
KB Swing 24k/16k
Rest Day
Thank you everyone for a very successful first week. And thank you for all the kind words and support. This is going to be an amazing journey!
Best, Jay and Al
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Snatch work
5x 2 Power Snatch+1 Snatch
Then
3 rounds for time
15 Power snatch 75#/ 53#
15 Toes2Bar
4×10 Bench Press + Ring Row
Wall Ball 30-20-10 20#/14#
Walking Lunge 50-40-30 carrying your med ball
-5×5 Deadlift
Perform 2 warm up sets, 2 sets of 5 and the last set max reps not to failure.
-Hand stand practice
-AMRAP 12 minutes:
4 HSPU
8 Sumo deadlift high pull
32 Double unders
4x 2 Power Clean + 2 Push Jerk
Power “Elizabeth”
21-15-9
Power Clean 135#/95#
Ring dips
