Deadlifts
20 Min to work up to a heavy single.
Ex. of weights:
3 reps @ 60%
3 reps @ 65%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 90%+
1 rep @ 90%+
42 Wall Balls 20/14
21 Deadlifts 225/185
30 Wall Balls
15 Deadlifts
18 Wall Balls
9 Deadlifts
Strength/Skill – DEADLIFT – 15 MINS TO FIND 2 RM (WARM UP GOOD) – CLOCK WILL BE SET 20 min AMRAP: 1 Rope climb 5 Handstand push-ups 15 K.B. Swings (1.5/1 pood) 20 Mountain Climbers (Knees touch elbows on every rep)
Justin 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan–assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina–died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his…
Memorial Day Hours: 7,8 & 9AM. No PM classes. We will be offering a 4 week Squat Strength Program in June. If interested, please see Matt or Mariana. The cost will be $35.00 for programming specifically geared for you. Please keep in mind you will be squatting 4X per week, some of those sessions taking…
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar
Strength/Skill – Weighted Push-up 4 x 3 7 Minute Ladder 3 Clean and Jerk – 103/155 3 Toes to Bar – REST ONE MINUTE 7 Minute Ladder 3 Deadlift – 103/155 3 Lateral Burpees over the bar