Monday, 5-4-15
Strength: 15 min to find your 1RM Back Squat
“Annie on steroids”
50-40-30-20-10
D/U’s
Weighted Sit Ups 35/25
Every 90 sec until failure
1 Snatch + 1 Hang Snatch
Start at 50%, add 10 lbs every 90 sec. until failure
Strength: 15 min to find your 1RM Back Squat
“Annie on steroids”
50-40-30-20-10
D/U’s
Weighted Sit Ups 35/25
Every 90 sec until failure
1 Snatch + 1 Hang Snatch
Start at 50%, add 10 lbs every 90 sec. until failure
9AM CLASS TODAY!!!! Strength: 5X3 Pause Back Squat (3 count pause in rock bottom) @50%. 15 min AMRAP 20 Back Squats (no rack) 135/95# 400m Run 15 Back Squats (no rack) 155/105# 300m Run 10 Back Squats (no rack) 175/115# 200m Run 5 Back Squats (no rack) 195/125# 100m Run
Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps
BRING SOMETHING TO PROTECT YOUR KNEES!! Please bring a sweat towel!! Strength/Skill: Split Jerk 5×3 increasing weight With a pair of 45-lb. dumbbells, 4 rounds for time of: 50-meter weighted lunge 200 -meter farmers carry
Turkey Frittata Ever have those days when you’ve overslept? Wake up in a frantic hurry to get to work on time? Usually, you give yourself plenty of time to prepare a fantastic meal to get your day started. Dohh!! Well now you have a recipe that you can prep for the week just incase you…
WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*
July 3rd hours: 9 and 10AM. 4 and 5PM open Gym. July 4th hours: 8 and 9AM.