Month: September 2017

9/26/17

Strength: A1. Bench Press 5RM w/ a 3 sec pause on 1st rep -10% for 3×5 A2. Choose 1 of the following Weighted Pull Ups: 4×8 Single Arm DB Row: 4×8 Pull Ups Program Conditioning (Test): Performance: For Time: 15 Cleans (135/95) 15 HSPU 10 Cleans (185/125) 15 HSPU 5 Cleans (225/155) 15 HSPU (14 …
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9/25/17

Strength: Back Squat: 5RM w/ 3 sec pause @ bottom of 1st rep -10% for 4×5 (no pause) Conditioning (Practice): Performance: 10 mins to complete: 200m Lunge then, AMRAP of: 30 DU’s 15 TTB Fitness: 10 mins to complete: 100m Lunge 100m Run then, AMRAP of: 90 Single Unders 20 Sit Ups Extra: 3 min …
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9/24/17

Open Gym today from 10AM – 12PM! Yoga meets after at 12:30PM!

9/23/17

Yoga is Back! Join us tomorrow at 12:30PM! Focus of Today’s Foundations: Clean & Jerk Conditioning (Test): With a partner complete the following: For Time: 100 Cal Bike or Row 100 Pull Ups 100 KBS (53/35) 100 Double Unders (200 Single Unders) 100 Thrusters (95/65) (30 min cap)   *One person works at a time …
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9/22/17

Strength: A1. RDL: 3×8 A2. Unilateral DB Strict Press: 3×8 Conditioning (Test): 3 Rounds: 1 min Row/Bike for Cals 1 min TTB 1 min Box Jumps (24/20) 1 min Rest *Record your total reps over all 3 rounds Extra: Hip Mobility: Glute Smash and Floss (3 min each side)


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