Friday 07.20.18

1) Hang Power Cleans: (70/3)3, (75/2)3, (80/1)3
2) 5 – 8 X 40 m Sprints
3) 3 Rounds: 500 m Row | 5 min Rest
4) 3 Rounds: 1 min Ski + 1 min Pylo Lateral Ski Hops + 1 min 1 Handed KB Swings + 3 min Rest

Thursday 07.19.18

1) Back Squats: (80/3)6 | 75 sec rest
2) In X minutes perform a 400 m Run and max number of burpees | Rest X minutes | 5 Rounds | X will be your “typical” 400 m time + 30 seconds. Compare to 06.27.17

Wednesday 07.18.18

A) Press: (80/3), (85/2), (90+/1)3-5
B) 8 min AMRAP: 8 Push Presses (1/2 BW) + 16 Sit Ups + 24 Frog Hops
C) EMOM x 10 mins: 1st min 30 sec double kettlebell front rack hold | 2nd min 30 sec FLR

Tuesday 07.17.18

1) Pull Ups: 5, 5, 5, 5, 5
2) Air Assault Bike: 5 Rounds X 20 sec on 3 min off
3) 10 min AMRAP: 200 m Run + 20 Jumping Lunges

ROD 07.16.18

I am taking orders on the black version of the Fossil Fitness Tees. Order forms are at the Tank. I will be be placing the order on Friday.

be well

koi

 

Monday 07.16.18

A) Front Squats: (80/3), (85/2), (90+/1)3-5
B) 5 Rounds: 1 min Row + 1 min rest + 1 min Ski + 1 min rest

ROD Sunday 07.15.18

Schedule Change

I would like to take this opportunity to notify everyone that I have made some changes to the Tank’s schedule. Due to the consistently low attendance on Friday nights, I have eliminated both the Fossil Fitness class (5:00 PM) and the Din Din Class (5:30 PM).

The other change will be to the 4:00 PM Stretch Class on Wednesday. I have cancelled this class temporarily due to a recent lack of attendance. I am trying to figure out a better day and time to have this class. If I can, I will bring this class back in the near future, but for now, the class has been cancelled.

These changes will be in affect as of Monday July 15th, 2018. If you have any confusion or concerns please speak with me at class this week.

Be Well
koi