Stength: 4 sets:Barbell Row – 8 repsBarbell Shrug (clean grip) – 8 reps Note: if needed, drop and reset after the rows, but ideally to build grip we will do these movements without dropping. Working on our overall pulling strength… Read more »
Strength: 3 Sets of:Max Effort Strict Press @ 75%5 Push Jerks Note: For the strength, we are using 75% of our 1RM strict press, performing max reps until failure. Then we are immediately transitioning into push jerk to achieve 5… Read more »
Strength: Deadlifts: 5 clusters of 3 building from 80 to 90% Note: Cluster – 3 reps but we are dropping and completely resetting on each rep (no more than 10-15s between lifts). First set at 80%, build over sets to… Read more »
Come join us for open gym from 1000-1200!
Happy Birthday Coach Miranda! For Time (teams of 2)200 Med Ball Sit Ups w/ partner in dead hang150 Dual DB Deadlifts w/ partner in deadlift hold 95/65100 Dual DB Front Rack Alt. Lunge w/ partner in front rack BB hold… Read more »
Strength – Front Squat : 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95% Conditioning: 3 rounds for time of: Run, 400 m 30 Front Squats, 75/55 lbs 15 Sumo Deadlift High-pulls, 75/55 lbs… Read more »
Gymnastic Strength – Weighted Pull Ups 4×6-8 Rep range of 6-8. For those who cannot do regular pull ups, perform sets of 6-8 negatives. If the negative can be controlled well for at least 3 seconds, encourage weighted negatives. We… Read more »
Complete as many rounds as possible in 6 mins of: 15/12 Assault Bike Calories 10 Pull-ups *rest 3 minutes* Complete as many rounds as possible in 6 mins of: 15/12 Row Calories 15 Kettlebell Swings, 53/35 lbs *rest 3 minutes*… Read more »
Strength: 3 sets of 8, 1 back rack barbell lunge right leg, 1 back rack barbell lunge left leg, 1 back squat (1 rep) Strength – we’re going to perform these as heavy as possible with good control on the… Read more »
Weightlifting: 4 sets of 2 Push Jerks + 1 Split Jerk. Performed at 70% of 1RM jerk. This weight should be moderately heavy, allowing us to focus on technique without a load that will require it, but not leave us… Read more »
AMRAP 30 (teams of 2) 20 Double DB Push Press 50/35 | 35/25 | 25/15 30 Double DB Box Step Ups 50/35 | 35/25 | 25/15 (24″/20″ or 20″/16″) 40 Cal Bike (Alternate with row for classes > 12) 50 V-Ups
Grinder today with movements we should be able to move quickly and consistently with the one on one off partner style.
