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,…
DetailsStrength/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…
DetailsBenchmark 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…
DetailsPERFORM 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 @…
DetailsStill 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…
DetailsStrength/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…
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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.
Strength/Skill EMOM for 10:00 1 Hang Squat Snatch (from Power Position) + 1 Hang Squat Snatch No pressouts. Then 5 rounds of: 5 Shoulder to Overhead 185/125#* 15 TTB 20 KB Snatch 24/16kg Rest 1:00 between rounds. *If it’s too heavy to clean it’s too heavy to shoulder to overhead. (Absolute 20 minute time cap.…
DetailsComplete as many rounds as possible in 45 mins of:
Run, 800 m
10 Deadlifts, 315/205lbs*
Run, 800 m
50 Sit-ups
*Do not exceed 85% of 1 Rep Max
This was a main site workout on June 24.
Strength/Skill Every Minute on the minute for 12 minutes of 1 Power Snatch + 5 Overhead Squats Work as heavy as possible Then 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups Buyout Tabata Bumper Plate Squat, 45/25 lbs Hold plate on chest or overhead depending on mobility and skill…
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