A. Push Press- re-setting at front rack position at each rep w/ 1 sec pause at overhead lockout each rep. warmup; 10x empty bar, 8 x 30%, 5×40% work sets: 50%x5, 60%x5, 70%x5 *treat this as an E2min emom. Goal today is positioning and speed work with lighter loads. B. For time: scale accordingly so […]
Teams of 3: AMRAP 15 min; Each team has one set of DB for team to share; 25′ front rack DB lunges 25 thrusters *one person works at a time, switch out whenever needed
A. Deadlift warmup; 10x empty bar, 6 x 35-45%, 5×45-55%, 3x 55-65% work sets: 75%x5, 85%x3, 95%x1 *treat this as an E2min emom.B. 2 person teams, working width of room, 25′ down, 25′ back; 10-8-6-4-2 reps for time with 10 min cap: Double KB deadlift + farmers carry partner 1 does 10 double KB deadlifts +
A. Push press warmup; 10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% work sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min emom. B. 21, 15 and 9 reps for time of: *10 min cap. Wall Ball Burpees
A. Teams of 3, alternating whenever needed; AMRAP 8 min; 8 Alternating Single-Arm Dumbbell Snatches level 1: 25/15 level 2: 35/20 level 3: 50/35 8 toes-bar level 1: v-ups level 2: hanging knee raise level 3: toes-bar Rest 4 min: In teams of three, perform three sets each for time of: Run 400 Meters *partner
Sat. April 1 9-11a: open gym 4-8p: Spring Party- end of open announcements/new gym announcements! https://www.facebook.com/events/681663645350183/ Sun. April 2– REST DAY
Saturday and Sunday Read More »
Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters
A. Deadlift Warm up:10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. 10-8-6-4-2 reps for time: (10 min cap) kipping pullups lunges x each leg
Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x 6-12 reps *use eccentric lowering if those were a challenge for you last week, add weight if the eccentric work was easy for you last week. Station 3 – 60
A. Back Squat Warm up: 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. Run Level 1/2: 3 x 600m. w / 1 min rest *if your 1 mile run is over 8 min.Level 3: 3 x 800m. w/ 1 min rest *if your 1 mile
