Strength/Skill – HBBS 1×5@70%, 1×5@80%, 1×2@85%, 1×3@90%, 1×1@100%
10 – Deadlifts 225/185
20 – Pull-ups
30 – Box Jumps 24/20
40 – KB Swings 53/35
50 – D/U’s
40 – KB Swings 53/35
30 – Box Jumps 24/20
20 – Pull-ups
10 – Deadlifts 225/185
Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…
Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like…
Strength: Deadlifts 8 at 70% 6 at 75% 6 at 80% 4 at 88% 2 at 90% of 1 rep max Partner Workout For Time: 50/40 Cal Row 50 Box jump overs 24/20″ 50 DL 185/115 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 DL 50 Box jump overs 50/40 cal row
Partner Wod 3 rounds EACH of: Partner 1: 75 D/U’s Partner 2: Max Russian KB Swing 70/53 Switch Partner 1: 30/25 Calorie Row Partner 2: Weighted Sit Ups 35/25 Switch
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)
Todays Classes are 8 and 9AM!! 17:76 min AMRAP (18min and 16 sec) Happy 241st Birthday America!!! 200m Run Forward 41 DB Snatches 41 Weighted Sit Ups 200m Run Backwards 41 DB Thrusters 41 DB American Twists Make America Fit again