Today: 21-15-9-15-21 wall balls and burpees
Today: 3rds: 200m farmer carry 10 goblet squats 200m run
Today: Skill: Overhead Squat *15 min OHS with medium weight METCON: 21-15-9 reps for time of: Overhead Squat 115,85 Hand release push up Pull-up
This blog is brought to you by: Stephanie Young and No Bull Nutrition One of the first questions I always seem to get from new clients is “what supplements should I be taking?” My answer is always the same:… Read more »
Today: Deadlift 6 x 2:00 3 reps @ 80% or 1RM Then: 27-21-15-9 reps for time of: Wallball 20,14 Clean & Jerk 95/65 *Clean and Jerk is a lighter weight. Goal is to have high intensity for this workout.
Today: Alternate movements Tabata- KB DL and V-ups 1 min. rest Tabata- Russian twist and burpees 1min. rest Tabata- T2B and chin ups
Today: Open Gym from 10-12 Here are some movements that are coming up this week to work on so you can get ahead of the game: Overhead squats Double Unders Handstand push-ups
Teams of two 5 min amrap of: (one person working at a time,cumulative between both teammates and broken up between teammates in any way) 35 Double Unders 200 meter run Then Team Fight Gone Bad 2 rounds Switch off each minute… Read more »
Today: “JT” 21-15-9 HSPU *scaled to strict DB press ring dips *scaled to bench or box dips pushups
Today: 2000 meter row 3min rest 100 situps
Only 1 spot remaining AND today is the FINAL DAY to receive the early bird special for the 8 week Olympic Weightlifting class with Coach Miranda. Starting tomorrow the price will be $145.
Details: 8 weeks long. The first class will start Sunday, July 22 and end Sunday, September 16. Classes will be every Sunday from 11am – 1pm and every Wednesday from 6:30pm – 7:30pm.
* There will be no class on Labor Day weekend to accommodate those who plan to travel*
Cost: $125 for the 8 week workshop. This is an additional fee on top of your membership. (This $125 covers the program and coaching for the course and equates to a little over $5 an hour so don’t let this deter you!)
Deadlift Week 1
65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)