15 min to get your 1RM:
Back Squat
Shoulder Press
Deadlift
Scaling
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. This should not be a super big grind. The objective for all lifts is to get 3 reps with optimal mechanics at a very heavy load, not the heaviest load.
We are closed. Merry Christmas!!
“MURPH” Times: 8AM & 9:30AM Saturday May 25th Weigh-ins for paleo challenge are Friday May 24th during business hours BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Snatch. Find your 1 rep max of the day. 10 Rounds for time: •1 Snatch. Use 80% of 1RM snatch •5 Box jumps (30/24) •100m…
Strength: 2 Snatches 10 min EMOM Does not need to be TnG Sets 1-5 @ 50-75% range, use as warm up Sets 6-10 @ 80%. 5 min EMOM 2 X OHS with 5 sec pause at the bottom between 70-80% 3 Rounds for reps: 1 min Seated weighted Twists 20/14 1 min KBS 53/35 1…
32 min Running Clock: 5 RDs – Jackie 200m row 10 Thruster 45/35 6 Pull-Up …followed by.. 10 RDs – Isabel & Karen 3 Power Snatch 135/95 15 Wall Ball 20/14 ..if all is completed before time expires.. AMRAP “Cindy” 5 Pull-Up 10 Push-Up 15 Air Squat *Score is total of fully completed rounds…
Strength/Skill -Squat – 10 x 3 @ 80% For Time 3 Rounds 20 Deadlifts 20 Push-Ups 2 Rounds 5 Bar Muscle-Ups (Sub 10 Reps any Pull-up Variation) 200m Run 1 Round 20 Squat Cleans Advanced – 135/95 Beginner 115/80
For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run