Sunday night is our 11th year celebration party at The Fuse Bistro. See FB event for details and we hope everyone can join us! Open Prep Phase A. Snatch Timeevery 3 min x 3 sets x 5 squat snatch at 60%@12 min mark3 TnG Squat Snatch starting at 70%ascending – 20 min clock ——— Strength …
Day 1 of quarter finals, coming up later today! ] Quarter finals, Day 1 coming up! / Athlete choose which they would like first A. Every every 3:30-4 x 5 Run 400m Or A. Power clean + 5 strict press. Or go run first this second. – then swap ***both of those done in the …
TeammateTuesday / Teams of 2 *each partner chooses 1 machine, bike or rower Min 1: Max cal + max reps – 1 partner on his or her machine , other on barbell, performing max power snatch 135/93 Min 2: rotate, ^ Min 3: Rest X 1 min Rest 2-3 min after AMRAP 10 1:1 30 …
WLW! / A1. Weighted chin-ups 5-5-5-3-3–3-1-1-1 A2. Bent over barbell row 10-10-10-6-6-6-3-3-3 – modify accordingly – see whiteboard / coach *18-20 min B. Emom x 10 Minute 1: :45 of DB box step ups 50/35 to 24/20″ Minute 2: 35 Doubke Unders + 10 – 15 pushups
Saturday Schedule: 7a (1 slot available as of 10p Friday. Check check ins prior) 8:15a : class Full 9:30a : few spots left / A1. Deadlift: 5-5-3-3-3-1-1 A2. #’d high jumps x 3-5 reps B. For time 25/20 cal bike 50 dB hang power cleans 50/35’s 50 box jumps 24/20 (step down) 25/20 cal bike …
Team A. 2 hang clean + 2 front squats + 1 jerk ; to Max in 15 min Rest 2-3 B. alt 1:1 amrap 11 3 hang power cleans 155/103 6 hspu / db push press 9 goblet 70/53 Rest 2-3 C. Afap 35 syncho db burpee deadlift (one db) 70 single arm Db thruster …
Turkey Day 9a class /// There will be no 5:30a or 6:30a class today. Regular schedule, there after. /// All: A. Clean from hip/ or high hang; to 5RM then drop set at 2×5@90% B. 3 rds 30/24 cal bike 22 pull-ups 14 burpee BJ other 24/20
Peter & Matt – head to head at Southie Announcements: 1. wL 101 2 tonight, 6:30p /// All: A. 3 front SqTs + Jerk; climbing , smaller jumps, more volume , quick sets B. Every 5 min x 3 400m run 12 hang power cleans 155.108 9 Front SqTs 7 shoulder to overhead *modify accordingly
Matt & Jake taking a stroll with the 50# slam ball. # Announcements: A. CFF invades Skydive New England: event Page is live and spots filling. Those interested, pay the deposit and get in while you can. Making a day out of up there. B. WL 101 is in its “off” weeks. Stay tuned for …
Happy Monday! # Performance: A. Deadlift: 6RM at 31X1 *16 min B. AFAP 3 rds 500m row 5 high hang squat snatch 20/16 cal bike 10/7 muscle ups *Snatch ascending each round, but unbroken in mind. # Post class: Becomplete: 1. 5 rds: 5 strict t2b +10 alt step ups + 15 pvc dislocates 2. …
