9.1.18 Teams of 2: A) 5 Rounds *10 minute cap 12 Push Jerks 115/75 24 Toes to Bar -immediately into- B) 1 Mile Run *7 minute cap (200m Intervals) -immediately into- C) 42-30-18 *10 minute cap Front Squats 115/75 Burpees Push Ups Rx+ 135/95 Split reps however you’d like. 622 Brief: – New Olympic Lifting …
8.31.18 A) 5 Sets *Rest 2 minutes between each set 3 Bench Press (Heavy as possible) -immediately into- 3 Power Cleans (Heavy as possible) -immediately into- 15/12 Calorie Bike -immediately into- 3 Rope Climbs Score is the bench press and power clean weight totaled together. Partner Up 622 Brief: – New Olympic Lifting Cycle is …
8.30.18 A) Every 90 Seconds for 5 Sets 2 Power Snatches + 2 Overhead Squats *Build in weight based off technique B) For Total Time 2 Rounds 12 Alternating Dumbbell or Kettlebell Lunges *Suitcase style 50-55/35 50 Double Unders 16 Alternating Dumbbell or Kettlebell Snatches 50-55/35 -Immediately into- 2 Rounds 12 Alternating Dumbbell or Kettlebell …
8.29.18 A) 15 Minutes to find a 3 Rep Max Deadlift B) As Many Rounds/Reps As Possible in 10 Minutes 200m Run 7 Wall Balls 20/14 7 Toes to Bar Rx+ 30/20 622 Brief: – New Olympic Lifting Cycle is starting on September 15th. Sign up list along with details at front desk.
8.28.18 A) 5 Reps at 50% 3 Reps at 60% 3 Reps at 70% 2 Reps at 75% 2 Reps at 80% 1 Reps at 85% 1 Reps at 90% Start trying to a hit a new max if possible! *If you do not know your percentages, then just try and add something each …
8.27.18 A) 65% 5 Reps 75% 5 Reps 85% Max Reps *In between each set complete 20 Russian Twists with the heaviest Dumbbell you can. L+R= 1 rep. B) For Time *15 minute cap 25 Pull-Ups 50 Calorie Row 100 Overhead Squats 45/35 50 Box Jumps 24/20 25 Pull-Ups Rx+ 10 Muscle Ups in place …
8.26.18 A) Every Minute on the Minute for 15 Minutes Minute 1) 10 Dumbbell or Kettlebell Push Press Minute 2) 10 Sit-Ups Minute 3) 10 Alternating Lunges *Hold DB’s or KB’s suitcase style *3 Burpees to start every minute 622 Brief: – New Olympic Lifting Cycle is starting on September 15th. Sign up list …
8.25.18 A) Teams of 2: 4 Rounds for Time *30 minute cap 800m Run (400m Intervals per person) 24 Push Jerks 135/95 or moderate weight 24 Lateral Burpees 24 Power Cleans 135/95 or moderate weight Split reps however you’d like. 622 Brief: – New Olympic Lifting Cycle is starting on September 15th. Sign up …
8.24.18 A) 3 Sets 8 Tempo Deadlifts @ (30X1) Tempo 8 Tempo Dumbbell Bench Press @ (30X1) -rest as needed in between sets- B) As Many Rounds/Reps As Possible in 9 Minutes 16 Double Kettlebell or Dumbbell Deadlifts 50-55/35 12 Hand Release Push-Ups 8 Double Kettlebell or Dumbbell Russian Swings 50-55/35 Rx+ Handstand Push-Ups …
8.23.18 A) For Time In Tabata Format Complete.. (20 seconds on/10 seconds off) 30 Back Squats 135/95 *3 minute cap -30 second transition- 60 Pull-Ups *4 minute cap -30 second transition- 80 Wall Balls 20/14 *5 minute cap -30 second transition- 100 Double Unders *6 minute cap Rx+ 155/105 on Back Squats and 200 …