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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348

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Friday 1/12

Monday, 08 January 2018 11:09

Heads up:

No 12pm class today

 

Today:

Some barbell cycling work 

Every 75 seconds for 12 minutes

3 TnG Power Snatch

-You can sub in clean and jerk if needed

 

3 Different scores 

3 min AMRAP

12/9 Cal Row Or 10/8 Cal Bike

3 Power Clean and Jerk (155/105)

 

rest 3 minutes

 

3 Min AMRAP

12/9 Cal Row or 10/8 Cal Bike

5 Power Clean and Jerks (135/95)

 

rest 3 minutes 

 

3 min AMRAP

12/9 Cal Row or 10/8 Cal Bike

7 Power Clean and Jerks (115/75)

 

You must do 1 of your 3 AMRAPs with the bike.  Notate which round had bike

 

Bootcamp:

For Time:

60 Sit-ups

60 Slam Balls 

30 Sit-ups

30 Slam balls 

 

3 Different scores 

3 min AMRAP

15/12 Cal Row Or 10/8 Cal Bike

10 Box Overs

 

rest 3 minutes

 

3 Min AMRAP

15/12 Cal Row or 10/8 Cal Bike

10 Alt DB Snatch

 

rest 3 minutes 

 

3 min AMRAP

15/12 Cal Row or 10/8 Cal Bike

10 Wallballs 

 

You must do 1 of your 3 AMRAPs with the bike.  

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