Today: Skill Work Power Clean Then 7 Min AMRAP 1 Power Clean (155/105) 30 Double-Unders 2 Power Cleans 30 Double-Unders 3 Power Cleans 30 Double-Unders etc.
Dan Broughton
Wednesday, September 20th
Today: 5 Min EMOM 8x Strict Press *Add weight from last week, if possible 3 Rds :90 On, :30 Off 10m Shuttle Run Then Repeat w/ Cal Row
Tuesday, September 19th
Today: “Karen” For Time 150 Wall-Balls
Monday, September 18th
Today: Back Squat 3×6 (Add 0-10# from last Monday) Then Front Squats 2×10-15 (Lighter Weight) Then For Time 21-15-9 SDHP (95/65) Push Press Over-the-Box Burpees
Saturday, September 16th
Today: “Fight Gone Bad” 3 Rds for Reps 1:00 Stations Wall-Balls Push Press (75/55) Box Jumps (20″) SDHP (75/55) Cal Row Rest
Friday, September 15th
Today: Deadlifts 2×1 AHAP Then 2×12-15 RDLs (Medium Weight) Then 12 min Alternating EMOM Odd: 3 Wall Walks Even: 20 Knees-to-Elbows
Dr Pauley’s basic mobility and posture class
On September 19th at 6pm Doctor Lewis Pauley will be putting on a basic mobility and posture class. We’ve been talking just a little bit in classes about making sure your pelvis is balanced, your spine is in the correct… Read more »
Wednesday, September 13th
Today: 5 min EMOM 8 Strict Press Then Pull-Ups or Rack Chin-Ups 3×8-10 Then For Time 10-1 Ring Dips 1-10 Box Jumps
Tuesday, September 12th
Today: “The Chief” 5 Rds of 3 min AMRAPS 3 Power Cleans 6 Push-Ups 9 Air Squats 1 min Rest between Rds
Monday, September 11th
Today: Back Squat 3×6 @ 70% Then Front Squats 2×10-15 @ Lighter Weight Then 4 Rds 0:30 On, 0:30 Off Sit-Ups L-Sits Flutter Kicks