Strength 5 X # Split Jerks @ 80 % Work 3 Rounds for time of: 7 Squat Clean to Thrusters @ 155/105# 50 UB Double-Unders 15 Toes to Bar Accessory 10 minute AMRAP: Turkish Get Ups (alternating) @ 24/16kg
June 20, our own boxing trainer, Tony Hirsch, will be fighting on the undercard in a 6 round bout. We are looking into getting a block of tickets so please ask at the front desk if you are interested.
Hang-Power Clean: 3 on the minute for 10 Minutes @ 80-85 % of 1 RM Work 4 Rounds: AMRAP 3:00 12 Unilateral DB Thrusters 40/25 6 Toes-to-bar Rest 1:00 between rounds Midline 100 Ab-wheels for time..
Strength Push-Press, 3-3-3-3-3 @ 90 % Find a heavy but manageable push press. Work 15-12-9-6 of: Power Clean 185/120# DB Push Press 50/35# Box Jumps 30/26” Midline 4 x 1 0 Toes to Bar
Back Squat: 2-2-2-2-2 @ 95% Dips M.E stopping 1-2 Reps stopping before failure. (advanced – perform ring dips) Work 5 rounds for time of: 15 Wall Ball 20/14# 15 KBS 32/24kg Midline 3 X ME Weighted Plank Holds 45/25# – rest 60 sec.