Today: Back Squat 6×2@90% of 1Rm METCON: Three Rounds For Time (3RFT) 50 Double Unders 15 Thrusters (95, 65)
Monday, May 1st
Dan Broughton
Saturday
Today: With a partner, each complete the following ladder, alternating rounds. 10-9-8-7…..1 of: Pull-ups Front squats (95,65) Push press (95,65) Buy in: 800m run
Friday Bootcamp
Today: 10,9,8,7…1 Wall Balls Kettlebells swings
Friday April 28th
Today: 5 Rounds: Calories on Rower (25,15) 15 Sumo Deadlift High Pulls (95,65) 20 Push Ups
Thursday Bootcamp
Today: 5 rounds each: *Finish 5 rounds of squats before moving on to push-ups, etc Tababta Style: :20 on :10 off -Squats -Push-ups -Sit ups Immediately Run 800m
Thursday April 27th
Just a quick reminder to please do your part in putting equipment back where you found it. Wipe down bars, balls, handles and other equipment that you have used. Set the next athlete and class up for success and help… Read more »
Weds April 26th
Today: Front Squat 6×2@90% METCON: 2 RFT: 100 Double Unders 15 burpees
Tuesday Bootcamp
Today: 5 rounds for time 50 Jump Ropes 30 Sit-ups Buy out with 50 burpees
Tuesday April 25th
Today: Flip Flop 1RM Jerk METCON (1st) EMOM for 8 Minutes Strict Handstand Push Ups *Either 4, 6, or 8 Reps On The Minute. **Pick a number and hit it. No misses, no odd numbers.
Monday Bootcamp
Today: 50 Jumping Lunges 4RFT: 10 Box Jumps 10 Push-ups 10 Plate ground to overhead 50 Jumping Lunges
Today's WOD
Thursday, May 2nd
Deadlift – 4×6 @ 75%
Strength – shouldn’t need more than 2 minutes rest between sets.
For Time: (10 min cap) 1-10 TTB | K2E | Knee Raise 10-1 Deadlift 225/155 | 185/135 | 135/95
Workout – inverse rep scheme in which TTB reps will go up and deadlift reps go down each round. Weight should be something we can complete unbroken for the most part.
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