Monday 11.23.2015

Holiday Hours

Mon-Wed Normal Hours
Thurs- 9:30 am Class
Fri- 9:30 Class 10:30 Open Gym

Strength

2RM Bench Press
then
2 x ME @50% of above

 

Conditioning

12 min EMOM

30 sec on/Off

Even Deficit Push Up 45/25
Odd Double Unders

*score movements separately

Finisher
3 x 10 1 arm KB/DB Row

Competition

5 min AMRAP
10 Axle Clean dan Press 135/95
10 Burpees

 

Beginners’

Strength
3RM Bench Press

Conditioning

12 min EMOM

30 sec on/off

Even DB Bench Press
Odd Single Unders

Finisher
3 x 10 1 arm DB/KB Row