Energy System Training
December 8th is the date for the in house competition a little something to keep you guys motivated before the holidays and a chance to compete before the open. Last year was a lot of Fun With Ravee and Socks taking the title. More details to come in the future.
Reminder no more 7am classes
every min on the min for 12 min.
5 heavy thrusters
IF YOU FAIL TO COMPLETE A ROUND WITHIN THE ALLOTTED TIME THEN FINISH ROUND AND TAKE THE NEXT ONE OFF. POST COMPLETED ROUNDS AND WEIGHT TO COMMENTS.
No more 7am classes until further notice.
Back squat 15-12-8-8-8
front squats 95/65
Games style pushups
Post score and goals for the end year to comments
5×3 clean grip deadlift
25 k.b. swings 70/53
25 k.b. swings
Congrats to V-neck and Beaches who got married Over the weekend! and great job to all members- it has been a P.R. factory with many people getting their 1st muscle ups last week.
Also from now on every min your late after 5min its 5 burpees. No exceptions, Myself included 6am
2 cleans each min on the mon for 12 min
Minutes 1-4 @ 80%
Minutes 5-8 @ 85%
Minutes 9-12 @ 90%
5 sets of max reps
20 sec. clean & jerks 135/95
10 sec. overhead barbell hold
back squats 5 reps
weighted pullup 3 reps
death by shuttle sprint 20 min
down and back 3 times at the top of each min. If you fail to complete a sprint in a min. finish it and take the next round off.
final score # of completed sprints
Today is a good day to set up your word press account, Today is gonna bring some good #’s
Front squat 4×2 62%,72%,82%.92%
50 Thrusters 45lbs
Take 15-20 min to work up to a heavy clean
Front squat 4×2
3 sets for times
6 shuttle sprints
15 toes 2 bar
rest 3min between sets