Strength
Wendler Deadlift Cycle Week 2
3 X 3 @ 70, 80, 90%
Then
21-15-9 of:
Thrusters 135/95#
C2B Pullups*
*However you scale this one it should be heavier than what weight and pull up option you would choose for Fran.
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill 7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 20 minute time cap. Yes I know we did this last week and most of you didn’t like it so that’s why we’re doing it again. Then Run 800 30 Snatches…
DetailsStrength
Wendler Squat Cycle Week 2
3 X 3 @ 70, 80, 90%
Then
5 rounds of:
7 Power Cleans 135/95#
5 Front Squats 135/95#
3 Push Jerks 135/95#
Rest one minute
Buyout
Front Squat 4 x 10
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a…
DetailsStrength Wendler Press Cycle Week 1 3 X 5 @ 65, 75, 85% Then B.K. You can have it your way as long as it’s constantly varied functional movements performed at relatively high intensity. Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups Rest 5 mins Kelly or…
DetailsStrength
Wendler Deadlift Cycle Week 1
3 X 5 @ 65, 75, 85%
Then
150 6″ Target Burpees*
Run 1 Mile
*if you haven’t finished the burpees at 10 minutes start the run. Scales options are 75 burpees and 800m.
Buyout
4 x 10 Straight Leg GHD
4 x 5 Romanian Deadlift @ 70%
Strength/Skill
7X1 Paused Squat Snatch (3 count pause at knee) – work to a max single for the day, rest as needed. Not EMOM but 20 minute time cap
Then
3 rounds for time of:
Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups
Swolestice Prep
3 x 1000m w/ 3 min rest
Strength Wendler Bench Press Cycle Week 4 3 X 5 @ 65, 75, 85% Then 21-15-9 of: Wall Balls 24/14# Target 12’/10’ Power Cleans 135/95# Buyout Bench Press 4 x 10 Lying Tricep Extensions 4 x 10 Extra Buyout Wallballs 4×10 Throw for max height. If you aren’t throwing WELL beyond the 12’ mark get…
DetailsStrength/Skill Every 2:00 for 10:00)- 2 Power Clean & Push Jerks* *Begin at 70% of 1RM Power Clean & Push Jerk and add weight each set until you can no longer complete 2 reps. When 2 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Press outs are misses. Set…
DetailsMURPH IS NEXT MONDAY AT 9AM. BRING YOUR FRIENDS, KIDS AND PARENTS. CHRIS CAKES WILL BE AT THE GYM WITH UNLIMITED PANCAKES, SAUSAGE AND TANG FOR $5. CYNTHIA IS ALSO PLANNING A KIDS MURPH AS WELL THIS WEEK ALSO STARTS THE FINAL PUSH FOR THE SUMMER SWOLESTICE ON JUNE 18TH Strength Wendler Squat Cycle Week…
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