Strength:
Snatch:
Every 90 sec for 5 sets
3@60%
3@65%
2@70%
2@75% X2
Snatch Pull
3@100% of snatch X 4
40-30-20-10 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
Rest 3 minutes, then,
40-30-20-10 reps for time of:
Good Mornings 45/33
Walking Lunges
” Will ” 6 RFT 14 Back Squat 135/95 19 Deadlifts 135/95 Background: “Will” is a Hero workout created to honor Trooper William Moden of the Colorado State Patrol, who died in the line of duty on June 14, 2019. At the time of his death, Trooper Moden was assisting at the scene of a motor vehicle crash…
no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…
We are offering open gym hours 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
9 min E3MOM Back Squat 3×10 @ 40,45,50% of 1RM Death by (EMOM) – 1 DB Power Clean 50/35 1 DB Push Press 50/35 1 DB Front Squat 50/35 2 DB PC 2 DB PP 2 DB FS 3 3 3… *Increase 1 rep on each movement every minute till failure*
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…
Strength EMOM for 5 Mins- 3 Power Snatches, Ascending in weight each set start @ 60% *Rest 2 Mins* EMOM for 5 Mins- 3 OHS, ascending weight starting @ 60 % If you do not have the mobility, you will be doing 5 min of stretching. 13:00 AMRAP 50 Double Unders 3:1 30 Seated Twists 15…