Sunday, July 1st

Bench Press 2-2-2-2-2 to a 2RM

Strict CTB Pullups 2-2-2-2-2 to a 2RM (weighted if possible)

then,

3 Rounds for time of:

21-HSPU’s

15-Hang Power Cleans (135/95)

9-Box Jump Overs (24/20)

 

*Wednesday, July 4th, we will have 1 class at 9:00am that is free for everyone so bring a friend!  Open gym will follow from 10am-1pm but the 9:00am class is the only class for the day.

Friday, June 29th

Back Squat 2-2-2-2-2 to a 2RM

SIngle Leg Hamstring Curl 4-4-4-4-4/leg

then,

5 Rounds for time of:

10 Pistols (5/leg)

15 Burpees

20 Jump Squats

25 Double Unders

*compare to 7/15/17

 

*This Saturday, June 30th, is our free class at 9:00 & 10:00am so bring a friend!

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Thursday, June 28th

Push Press 2-2-2-2-2 to a 2RM

Band Pull Aparts 8-8-8-8-8

then,

4 Rounds for time of:

200M Run

10-Push Jerks (135/95)

15-GHD Situps

20-Wall Balls (20/14)

 

*This Saturday, June 30th, is our free class at 9:00 & 10:00am so bring a friend!

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Wednesday, June 27th

Front Squat 2-2-2-2-2 to a 2RM

Single Leg RDL 4-4-4-4-4/leg

then,

3-6-9-12-9-6-3 reps each of:

Hang Squat Clean (135/95)

Bar Facing Burpees

 

*This Saturday, June 30th, is our free class at 9:00 & 10:00am so bring a friend!

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Monday, June 25th

Skill Practice: Toes Thru Rings & Skin The Cat

then,

20:00 AMRAP of:

100Ft Bear Crawl

15 Toes Thru Rings

15 Squats Holding Plate (45/25#)

15 Bodyweight Rows (lying under racked bar, hip height)

 

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info. 

Saturday, June 23rd

Full Snatch 5-5-5-5 to a 5RM

then,

30 Wall Balls (20/14)

15 Power Snatch (115/75)

20 Wall Balls

10 Power Snatch

10 Wall Balls

5 Power Snatch

20 Wall Balls

10 Power Snatch

30 Wall Balls

15 Power Snatch

For time.

*The next Strength Program will start July 1st.  Email Eric at Fallscitystrength@gmail for more info.