Strength/Skill EMOM 1 Squat Snatch. Begin @ 60% of 1RM – add 15/10# each minute until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 15/10# each minute, but add a rep. I.E. 2 misses @ 245, hit 230# on the next minute for a double, the next minute…
While I prefer the bar on the back as in the picture with Dimitry this is a great article on proper use of the ghd. In this article Greg Everett states that, “If one of your problems with the Olympic lifts is a weak back arch, that needs to become a focus for you in…
Strength/Skill NFL Combine Bench Press Test As many unbroken reps as possible as Rx – 225/95 Scaled* – 185/65 *If the scaled numbers are close to your even 5 rep max, warm up choose a weight that you think you can do a minimum of 10 reps, Then 5 rounds for time of: 3 Rope…
Strength/Skill Squat Take 20 Minutes to determine 20 rep max* Warm up to a solid set of ten then load the bar for the set of 20. It should be a max effort so if you fail at 17 or have to go to 22 or 23 thats fine. If you do 20 and say,…
Strength/Skill Alternating Every Other Minute for 12 Minutes 8 Bar facing burpees 1 power clean (work as heavy as possible) Then Air Force For time with 4 Burpees Every Minute on the Minute: 20 Thrusters, 95/65 20 Sumo Deadlift High Pulls, 95/65 20 Push Jerks, 95/65 20 Overhead Squats, 95/65 20 Front Squats, 95/65 Buyout…
Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean, 135/95 Ring Dip* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Isabel For time: 30 Snatches, 135/95 lbs Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each…
PERFORM THE ENTIRETY OF THE FOLLOWING WITHOUT ANY MISSES. IF YOU MISS TRY AGAIN AND IF YOU MISS TWICE DROP WEIGHT. PRESSOUTS ARE MISSES. Strength/Skill At 0:00 begin- 5:00 AMRAP of: 15 Burpee Box Jump Overs 24/20″ 15 Cals Row Rest from 5:00-6:00- At 6:00 begin- 6:00 3 Snatches @ 70% 7:00 3 Snatches @…
Still one of the best short videos on muscleups ever Strength/Skill Alternating Every Other Minute for 10 Minutes :30 Chest to Bar Pullups (Rx+ = Bar Muscle ups. If you can’t do at least 3 unbroken do only C2B) :30 Rest :30 Knee To Elbow :30 Rest Then RX 5 rounds of: 200m run 5…
Strength/Skill Squat waveload Warm up to a 6 rep max then EMOM 6,5,4,3,2,1 Then 3 rounds for time of: 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Rest Exactly 7 minutes then 10 x 100M Sprint from backdoor to top of parking lot, walk back down and immediately start the next sprint Buyout Front…
The gym is closed on July 4th in celebration of Independence Day.
Celebrate the holiday with friends and family and we will see you tomorrow.
