Friday 7.5.13
C. Complete as many rounds and reps as possible in 4 minutes of:
185/125 lb Power Clean x 4 reps (scale as needed)
Pull-Ups x 8 reps (use bands as needed)
Rest exactly 6 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 4 minutes of:
250m Row
Burpees x 10 reps
This can be done in 2 heats if needed. read more…
Thursday 7.4.13
Happy Independence Day! Come in and get your workout on as part of your celebration of our great country today. Today please remember all the people who have sacrificed and served our country throughout our nation’s history. Nate 20 min AMRAP 2 Muscle Ups 4 HSPU 8 KB swings (70/53) OR Cindy 20 min AMRAP […]
Wednesday 7.3.13
Athlete Spotlight: Shay Overstreet
Check out our Athlete Spotlight on Shay Overstreet
Athlete Spotlight: Scot Poore
Check out our Athlete Spotlight on Scot Poore
Tuesday 7.2.13
2 RFT:
man makers x 10
Wall Ball x 20 (30# to 10 ft target/20# to 9ft target/14# to 9 ft target)
rope climb x 5
bear crawl x 30m read more…
Monday 7.1.13
3-4 sets:
10-15 reps TnG Push Press
10 Strict Pull ups (scale with bands)
rest 2-3 min
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Saturday – 6.29.13
Workout of the Day
In teams of four, complete three rounds each of:
Row 500 Meters
95/65 lbs Thrusters x 30 reps
Burpees x 20 reps
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Friday- 6.28.13
Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes
B.
Three rounds for time of:
50 Double-Unders
25 Air Squats
400 Meter Run
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Thursday – 6.27.13
Workout of the Day
A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest 90 sec to 2 min after sets 1 to 4. Rest exactly 3 minutes between lifts after set 4.
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