Monday 07.29.2019
A) STRENGTH Wide Stance Box Squat 3RM Rest 2:00 B) Barbell Complex of: 4 Rounds: 8 Deadlifts (95, 65) 8 Power Cleans 8 Front Rack Reverse Lunges each leg 8 Push Press 8 Back Squats 8 Goodmornings 8 Bent-over Barbell Rows Rest 2:00-3:00 b/t rounds L3: (75, 55) L2: (65, 45) L1: (55, 45) *All […]
Saturday 07.27.2019
A) “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
Friday 07.26.2019
A) STRENGTH ”6-12-25 Protocol” 3 Rounds of: 6 Close Grip Chin-ups 12 DB Hammer Curls 25 Banded Facepull-aparts No rest between movements, but Rest 3:00 after all three exercises. L2/L1 Strength: 3-4 Rounds of: 12 DB Bench Press – neutral grip 12 DB Rows each 15 Banded Pushdowns *Similar to last week for L1 Strength […]
Thursday 07.25.2017
A) STRENGTH 1) Sumo Deadlift: 3/6 x 3 @60%, every 60s. – reset on each rep – Based off of 1RM Sumo Deadlift (no band) 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. – wear a weighted vest if possible B) ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) L2: (14, 10) […]
Wednesday 07.24.2019
A) EMOM 30: Minute 1: 45s Row moderate pace Minute 2: 45s DB Hang Power Snatch (50, 35) (Alt. sides) Minute 3: 45s Barbell Rows (95, 65) Minute 4: 45s Bike moderate pace Minute 5: 45s Single Unders Minute 6: 45s Hollow Rocks *Score on the board today = Your goal to reach within the […]
Tuesday 07.23.2019
A) STRENGTH Speed Medium Grip Bench Press + Challenge Set: 6 x 3 @50% of 1RM Bench Press, every 60s. – each set should be AFAP – both eccentric and concentric ROM Then, 1 x Max Reps @50% B) For time: Buy in: 100 Double Unders Then, 50 DB Renegade Rows (50, 35) (total reps) 50 […]
Monday 07.22.2019
A) STRENGTH 1) Front Squat Cluster Sets: Build to a heavy 2.2.2 (15s). Rest 2:00-3:00 2) Power Clean: Build to desired Metcon weight in 3 sets x 2-3 tough n go reps. Rest 60s. B) With minimal rest: 30-20-10: Goblet Squats (70, 53) 15-12-9 Power Cleans (185, 125) L3: (53, 35) (155, 105) L2: (45, […]
Saturday 07.20.2019
Reminder: We will be closed for the day You can attend the park workout located at 1517 Walker St. at 9 AM tomorrow
Friday 07.19.2019
A) STRENGTH ”6-12-25 Protocol” 3-4 Rounds of: 6 Close Grip Bench Press (challenging weight) 12 Rollback Triceps Extensions 25 Banded Triceps Pushdowns No rest between movements, but Rest 3:00 after all three exercises. Rx+:(4 Rounds) Rx/L3: (3 Rounds) L2/L1 Strength: 3 Rounds of: 12 DB Bench Press – pronated grip 12 1-Arm DB Rows each […]
Thursday 07.18.2019
A) STRENGTH 1) Sumo Deadlift against a band: 3/7 x 3 @55%, every 60s. – reset on each rep – Based off of 1RM Sumo Deadlift (no band) 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. – L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. […]