Blog Archives

5.26.17

Friday, May 26, 2017 Back Squat: 1-1-1-1-1-1-1 It is that time again to get under some heavy weight and test out our 1 rep back squat. You will be building up to the most you can do for one rep…. Read more

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5.25.17

Thursday, May 25, 2017 Open Gym: 6-11 am, 4-7:30 pm

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5.24.17

Wednesday, May 24, 2017 5 Rounds for Time: 4 Clean and Jerks (225,155)(185,135)(155,105)(95,65) 6 Bar Muscle ups (6 pullups, 6 bar dips) 40′ Handstand Walk (bear crawl) Today is the day for you to make your bar a little heavier…. Read more

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5.23.17

Tuesday, May 23, 2017 4 Rounds for time: 400 Meter Run 15 Box Jumps (30,24)(24,20) Hopefully we can dodge the rain today, but if not we always have a back up. Your goal with this one should be to keep… Read more

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5.22.17

Monday, May 22, 2017 For Time: 30-20-10 Dumbell Thrusters (35,25) Toes to Bar (knee raise)(abmat) Another Monday filled with dumbells! You should be able to knock this one out in under 10 minutes so make sure to scale appropriately and… Read more

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5.20.17

Saturday, May 20, 2017 In Teams of 3, for time: 5,000 Meter Row 40 Toes to bar 40 Hang Power Cleans (95,65)(75,55)(55,35)(35,15) 40 Pullups 40 Push Press (95,65)(75,55)(55,35)(35,15) 40 Box Jumps 40 Overhead Squats (95,65)(75,55)(55,35)(35,15) 40 Burpees 40 Thrusters (95,65)(75,55)(55,35)(35,15) Team time again!… Read more

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5.19.17

Friday, May 19, 2017 20 Minute AMRAP: 400 Meter Run 15 L-Pullups 15 Hip Extensions We are just moving our body weight today. This will be a great workout to end the week with. Don’t worry if you aren’t sure… Read more

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5.18.17

Thursday, May 18, 2017 Open Gym: 6-11am, 4-7:30pm

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5.17.17

Wednesday, May 17, 2017 Deadlift: 3-3-3-3-3 Give your burning lungs a break today and pick up some heavy weight. We will be building up to a 3 rep max. Remember, these are touch and go. No resting on the floor…. Read more

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5.16.17

Tuesday, May 16, 2017 For time: 6-9-12-9-6 Burpee over the Bar Front Squat (185,135)(155,105)(115,85)(75,55) Chest to Bar Pullups This is set up in a pyramid style rep scheme. You will build peak at 12 reps and then go back down…. Read more

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