1.Front Squat build to a heavy 3 then hold that 4×3 2. “Cindy is Angry” 10 amrap 5 strict pullups 10 pushups 15 goblet squat 35/26 3. Back rack jerk 15 min work to a heavy 3 rep 4. For time 5×30 Uunbroken wallballs 20/14
1. Front Squat build to a heavy 3 then hold that 4×3 2. “Cindy is Angry” 10 amrap 5 strict pullups 10 pushups 15 goblet squat 35/26
1. Fitness testing 400m ball run ME pullups ME pushup ME in :60 situps Tabata air squats Score lowesr round 2. Emomx15 Min 1: 15 bj step down Min 2: 30 du’s Min 3: 10 K2E Comp 3.5×3 bench press 4.SA DB row 8 reps 4 sets
1.Fitness testing 400m ball run ME pullups ME pushup ME in :60 situps Tabatta air squats Scoring lowest round 2.Emomx15 Min 1: 15 bj step down 24/20 Min 2: 30 du’s Min 3: 10 K2E
1. Snatch x15 min work to heavy 3 2. 3 rep max Back Squat 3. 85% of 2. 4×3 4. 3 rft 25 thrusters 95/65 25 Cal row 5. 5x500m row rest 1:30 between
1. Snatch 15 min work to heavy 3 2. 3 rft 25 thrusters 95/65 25 Cal row
Reminder GSCF Holiday party tonight! Come celebrate with us. Spouses and friends welcome. Club ManchVegas starting at 6 30pm. Teams of 2 2k row 50 straight leg raises from rack 2k row 50 strict pullups 2k row Switch every 500m, before athlete starts rowing they must complete 5 lateral burpees over the rower
Reminder we only have 9AM and Noon today. A. Dead lifts work up to a 5rm B. Amrapx12 12 deads 115/85 9 push press 115/85 6 box jumps C. 3 sets Max effort v-ups rest 1 min
“12 Days of Christmas” 1. Squat clean 135/95 2. HSPU 3. Thruster 135/95 4. T2B 5. Cleans 135/95 6. Push ups 7. Sit ups 8. OVerhead Squats 135/95 9. Pull ups 10. Calorie row 11. Box jumps 12 oz beer!!! (Burpees if you dont want a beer) Just like the song…. Beer will be provided …
1. Emomx10 2 power cleans, start at 60% and add 10 lbs each minute. If a fail, lower by 5lbs and finish the emom 2.amrap 12 10 c2b 15 kbs 53/35 10 goblet squat with kb 3. Weighted planks 4. Muscle up progressions
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