WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!!
Deadlifts
6X5
Sets 1-3: 45,55,65%
Sets 4-6: 75,80,87.5% of 1RM
For time:
100m walking lunge
50 push-ups
50 medicine-ball cleans
50 KBS 70/53
100m walking lunge
Skill -8 MIN EMOM – Power Snatch 3 TnG. Make weight light enough so so this can be performed non-stop, but heavy enough where that last one is tough. Tabata bottom to bottom Thrusters 45/33.The count is going to be total amount in 4 mins. Strength – 20 MINS to find your 1 RM Back…
2 RDs 200m Run 5 Burpee 30 Min to complete 4×10 Bicep Curl 4×15 Banded Tricep Pull Down 3 sets of 21’s 4×10 strict Dips 4×10 DB Bench Press 21-15-9 DB Thruster 40/25 Burpee over DB *7 min Cap*
Strength/Skill: Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 2 80% 6 @ 85% 4 @ 90% 18 min EMOM min 1 Wallballs min 2 Kb Swings 53/35 min 3 Burpee Box Jump Over
Strength: Push press 5X5 at 70% of 1RM 3RFT Row 500m/ run 400m 50 Back Extensions/ Good Mornings 45/35 40 Sit-ups 30 Wall Balls 20/14
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his…
Warm up: 2rds at easy pace 5BB Deadlifts 5 BB Power clean 5 BB Push Press 5 BB Push Jerk 24 min E2MOM – Min 0, 2, 4: 4 P.Clean & Jerk 50-60% 1RM Min 6, 8,10: 3 P.Clean & Jerk 60-72.5% Min 12,14,16: 2 P.Clean & Jerk 72.5-80% Min 18, 20, 22: P.Clean &…