**Effective immediately
The 5:15 AM class is going to be “by appointment only”. If you’d like to come to a class at 5:15, all I need is a text letting me know the day before by 9:00pm. This week, I’ll continue to be at the 5:15 class without a text. …
7 sets:
3 push jerks + 1 split jerk
EMOM 18:
Min 1 | 5 power cleans 155/105
Min 2 | 12/9 cals rower
Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats
The gym will be closed for Father’s Day. Happy Father’s Day to all the dads…
For time:
15-9-6
Bar muscle-ups
Shoulder presses 135/95
For time:
30 sumo deadlift high pulls 75/55
1:00 plank hold
30 lateral burpees over the barbell
1:00 plank hold
30 sumo deadlift high pulls
1:00 plank hold
30 lateral burpees over the barbell
– Plank hold time is accumulated.
For time:
21-15-9
Handstand push-ups
Hang squat cleans 115/75
7 rounds for time:
200-m run
10 DB box step-overs 35/20 lbs 24/20 inch
– Use two dumbbells
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings 70/53
5 rounds for time:
440-m row
10 box jumps 30/24
10 deadlifts 275/185
10 wall-ball shots 20/14
– 25:00 time cap.