October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
OPEN-PERFORMANCE-FITNESS
“Weightlifting Wednesday”
EMOM 10:
0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts
5:00 – 10:00: 3 Snatch High Pulls
rest 5 minutes
10 Minutes:
Build to Heavy Power Snatch
then
“Head to Toe”
AMRAP 8
10 Toes to Bar
10 Burpees
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
For Time
For Time
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
OPEN & PERFORMANCE
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
FITNESS
AMRAP 20:
7 Power Cleans (115/80)
7 Burpees
200 Meter Run
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
4 Rounds:
10 Close Grip Dumbbell Bench Press (50/35)
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
October 31st: No 7PM or 8PM classes
December 2nd and 3rd: Gym Closed
Teams of 3:
AMRAP 25:
150/100 Calorie Row
100 Power Cleans (135/95)
150/100 Calorie Row
80 Push Jerks (135/95)
150/100 Calorie Row
60 Front Squats (135/95)
150/100 Calorie Row
40 Clusters (135/95)
