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FRIDAY 11.15.19

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QOTD: Would you rather be 4 or 90 for the rest of your life?

 

A.) 3 Position Power Clean

On the 1:30 x 7 Sets:
3-Position Power Clean*

*3-Position Clean:
1 High Hang Power Clean (high thigh)
1 Hang Power Clean (knees)
1 Power Clean (floor)

Set #1 – 50% of estimated 1RM Power Clean
Set #2 – 53%
Set #3 – 56%
Set #4 – 69%
Set #5 – 62%
Set #6 – 65%
Set #7 – 68%

B.)AMRAP 12:
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

WEDNESDAY 11.13.19

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QOTD: What is your favorite rainy day activity?

 

A.) Back Squat Complex

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Sets #1+2 – 65%
Sets #3+4 – 70%
Sets #5+6 – 75%

B.) 3 Rounds For Time:

30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24″/20″)
10 Sandbag Cleans

Dumbbell: 50/35
Box: 24/20

SATURDAY 11.09.19

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*WE ARE BACK TO NORMAL SATURDAY SCHEDULE, 8:15,9:15 & 10:30!

 

QOTD: Would you rather have a hoodie with or without a zipper?

A.) MOVEMENT PREP

 

B.) Teams of 3

20 Minute AMRAP

-100 push press (95/65)

-100 hang power cleans (95/65)

-100 front squats (95/65)

-100 toes to bar

*1 person working at a time

*partition reps however you like