Tuesday, April 17 2012

25 min to complete 4×10 BB Bicep Curls 4×10 Weighted Bench Dips 4×8 Heavy DB bicep curl 4×10 French Press 4×20 Banded Tricep Pull Down 10 min AMRAP 10 T2B 10 V-Up 10 Medball Twists 20/14 10 Wall Ball 20/14

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…

NO 8AM Class Saturday! 6 Rds 1 min Row / 1 min rest Score is total Calories 16 Min EMOM min 1- 40 D/U’s min 2- Max T2B min 3- 10 lunges 35/25 min 4- Max set of Wall Balls 20/14 Back Squats 5X2 @ 85%

W.O.D. – 5 rounds for time: 5 Manmakers 400 m Run Lets talk more nutrition!!! First and foremost, you must eat five meals a day.  By planning ahead, scheduling your 5 meals (3 meals and 2 snacks) will make your day more structured and ensure that you are able to stay in the Zone by feeding your lean…

W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU

“Zeus” 3 RFT: 30 Wall Ball 20/14 30 Sumo Deadlift High-Pull 75/55 30 Box Jump 20/18 30 Push Presses 75/55 30 Cal Row 30 Push-Ups 10 Back Squats (Bodyweight) *Take the back squats from a rack*