08/22/2017

Bench Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Pull Up Test Choose one: A). Max time flexed arm hang, chin over the bar. B). Max reps strict pull ups Pull Up Work 3 sets of 10: Jumping pull up with 3-second eccentric phase (“negative,” or descent). AMRAP…

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August 21, 2017

08/21/2017

Back Squat 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% AMRAP 20 Run 100m 20 Flutter Kicks 8 KB Clean and Press (4 each arm) Rx: 53/35lb KB

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August 21, 2017

08/15/2017

10 Minute Warm Up Burgener Warm Up Power Snatches Squat Snatches EMOM 15 1 Power Snatch 1 Squat Snatch 1 Overhead Squat Same protocol as last Thursday. Only increase weight after the 6th set. If you miss any of the lifts, skip a set and lower the weight. “Nicole” AMRAP 20: Run 400m Max Reps…

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August 14, 2017

08/14/2017

Shoulder Press 5/3/1 3 warm up sets 5 @ 70% 3 @ 80% 1+ @ 85% Accessory: After shoulder press is done, do 5 sets of 15-20 reps of barbell curls. Start light, stay light. “Karen” For time: 150 Wallballs (20/14)

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August 14, 2017

08/10/2017

EMOM 14 First, warm up with lighter weights for 10 minutes. Then, every minute, do: 1 Squat Clean 3 Power Jerks You can only increase the weight after the 6th set. You must skip a set and lower the weight if you miss (so if you miss on the 4th set, you do NOT do…

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August 8, 2017

08/09/2017

Back Squat 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Accessory (done after back squat is finished). 3 Rounds: 1). 10 Single-leg glute bridges each leg 2). 10 banded lateral squat walks each leg Technique Choose the exercises based on your proficiency: 10 strict unbroken pullups: 3 sets of:…

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August 8, 2017

08/09/2017

Shoulder Press 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% AMRAP 16 100 Single Unders 10 Box Jumps 10 Good Mornings Rx: 24/20” box and 95/65lb bar. Scale: 20/16” box and 20% of 1RM deadlift. Finisher 2 Rounds: 1). 3-way hamstring stretch (30 seconds each way each leg) 2).…

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August 8, 2017

08/08/2017

Deadlift 3’s 3 warm up sets 3 @ 65% 3 @ 75% 3+ @ 80% Double Trouble For Time: 2 Rounds: 15 Thrusters 15 Pull Ups Rest 1 minute 2 Rounds: 15 Hang Power Cleans 15 Push Ups Rx: 95/65 Scaled: ~60% 1RM Shoulder Press Finisher Accumulate a total of 1 minute L-sit on parallettes.…

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August 8, 2017

08/04/2017

Back Squat 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Four Quarter Friday 2 Rounds for time: Run 800m Between runs, rest for as much time as your first run took to complete. Your time stops when you complete the second run. Finisher 50 plank-to-pushups

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July 31, 2017

08/03/2017

Shoulder Press 5’s 3 warm up sets 5 @ 60% 5 @ 70% 5+ @ 75% Superset: Hang on the bar for 15 seconds after each set of shoulder press. Thursday 30’s For Time: 30 Push Ups 30 Jumping switch lunges 30 Push Press 30 Calorie Row 30 Medball Cleans 30 Mountain climbers Then do…

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July 31, 2017
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