03 September 2015


Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Strict Pull-up 5, 4, 3, 2 Repetitions (Tempo Training)

Rest as needed then,

Complete Three “Sprint Rounds” Each Individually Timed:

Concept 2 Row, 21 Calories
Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)
Burpee, 9 Repetitions

Note: On the Bench Press and Pull-up, we will be utilizing “Tempo Training” methodology. On the Bench, from the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. This is extremely challenging, and light weight (55lb. to 95lb.) is recommended. On the Pull-up, descend over a 3 second count, hold the bottom position for 1 second, explosively return to the top position (No Kipping!) and hold the top position, with chin over the bar for 2 seconds.For the “Sprint Rounds” blast through this triplet, resting approximately 3:00 between each round.


Bronson presents Nicole Brown the AMMAP Monetary Donations


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Weighted Jump Ropes
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jump Ropes

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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