CF: Back squat 1-1-1-1-1-1-1 reps Level 3: After specific warmup for each barbell movement, build to the heaviest set of 1 you can, Goal would be to get to the heaviest single you can for the day with NO fails. Level 2: After specific warmup for each barbell movement, build to a moderate but manageable weight you […]
CF: 5 rounds for time of: clean and jerks, 4 reps (225/155#) 6 bar muscle-ups 40-ft. handstand walk Level 3: CJ 225/155 ~70% 1rm Level 2: CJ 165-185/115-135 Level 1: CJ 75-115/35-75 Level 3: BMU unassisted Level 2: BMU assisted/jumping Level 1: Chin over bar pullup- unassisted/assisted Level 3: handstand walk Level 2: handstand hold-hand releases
CF: 4 rounds for time of: 15 box jumps, 36/30” Run 400 meters Level 3: Box 36/30 Level 2: Box 30/24 Level 1: Box jump or step 24/20 Level 3: Run 400 Level 2: Run 300 Level 1: Run 200
CF: 30-20-10 reps for time of: Dumbbell thrusters Toes-to-bars Level 3: DB 35/20 Level 2: DB 25/15 Level 1: DB 15/10 *goal is 1-2 sets on thrusters each set Level 3: TTB Level 2: hanging knee raise level 1: v-ups/ situps
CF: Deadlift 3-3-3-3-3 reps Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, Goal would be 85%+ of 1rm for a triple. Level 2: After specific warmup for each barbell movement, build to a moderate but manageable weight you can for each lift using the
CF: Complete as many rounds as possible in 15 minutes of:21 GHD sit-ups 14 one-arm dumbbell push jerksUse a single, heavy dumbbell and alternate arms each rep.Level 3: GHD situps to floor Level 2/1: Straight leg abmat situps Level 3: DB 50/35 Level 2: DB 35/20 Level 1: DB 25/15
Saturday July 8: Weightlifting seminar with Glenn Pendlay! Still spots open! *open gym will be available for outdoor space, you can take gear and equipment and utilize parking lot area as seminar is going on inside. Sunday July 9: REST DAY!
Saturday and Sunday Read More »
CF: 6-9-12-9-6 reps for time of: Burpees over the bar front squats (185/135) Chest-to-bar pull-ups *goal time frame should be sub 10 min. w/ 12 min cap. Level 3: Burpees lateral and must jump over bar Level 2: burpees lateral and must jump over bar Level 1: burpees lateral and can step over bar Level
CF: AMRAP 10 min: 10 handstand push-ups 15 steps DB front rack walking lunges (50/35#) Level 3: HSPU -kipping or strict with no assistance or raised abmats against wall. Level 2: HSPU- kipping or strict with 1-2 abmats raised for assistance against wall. Level 1: HSPU- use box/bench or floor for pushup to head +
CF: Clean and jerk 3-3-3-3-3 reps Level 3: Build to the heaviest triple (not tng) clean and jerk for the day. Begin around ~40% of 1rm and build by ~10% jumps going by feel and positioning. Level 2: After warmups build to around ~60-70% of 1rm and stay at that weight across all 5 sets.
