Monday/Tuesday: 0530/0630/0900/430/530/645
Wednesday: 0530/0630/0900/530
Thursday: CLOSED – Happy Thanksgiving!
FRIDAY: 1000 Only!
Saturday: Regular schedule
STRENGTH:
Clean and Jerk
50, 60, 70, 77% x 2
85, 90, 95% x 1
97% x 1 x 2 sets
CONDITIONING:
EMOM, 12 Minutes (3 Rounds):
Minute 1: 12/9 Cal on Assault Bike
Minute 2: 30 Double Unders
Minute 3: 16 DB Snatches (50/35)
Minute 4: ME Burpees
Monday/Tuesday: 0530/0630/0900/430/530/645
Wednesday: 0530/0630/0900/530
Thursday: CLOSED – Happy Thanksgiving!
FRIDAY: 1000 Only!
Saturday: Regular schedule
STRENGTH:
Snatch
4 Rounds
100 ft. Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push Ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
CONDITIONING:
5 Rounds:
1 Round of “DT”
1 Round of “Cindy”
30 Sit Ups
DT: 12 Deadlifts/9 Hang Power Cleans/6 Push Jerks (155/105)
Cindy: 5 Pull Ups/10 Push Ups/15 Air Squats
STRENGTH:
Clean and Jerk
50, 60, 70, 77, 82, 87, 90% x 2
92, 95% x 1
CONDITIONING:
4 Rounds
15 American KBS (55/35)
30 Double Unders
15 Goblet Squats (55/35)
30 Double Unders
STRENGTH:
Front Squat
5 – 4 – 3 – 2 – 1
CONDITIONING:
Buy In: 1000m Row
Right into…
10 – 8 – 6 – 4 – 2
Power Snatch (95/65)
**100m Farmer’s Carry after each round**
STRENGTH:
Snatch
50, 60% x 3
70, 77, 82, 87, 90% x 2
92, 95% x 1
CONDITIONING:
11 Minute AMRAP
11 Power Cleans (135/95)
11 Burpees over the Bar
19 Deadlifts (135/95)
18 Pull Ups
