Class WOD TBA Competitors- Strength: Push Press 5×2 @70% with 6 second eccentric A. 10 minutes slideboard then bike for 10 minutes @150 watts B. AMRAP x12 10 HSPU 10 pull-ups 10 cals on ski erg C. BB Bent over row 5×2@90% D. Hold HSPU with head 3 inches off the floor for 3 …
Strength: Deadlift 5×5@85% Conditioning: 4 Rounds 6 ring push-ups 9 cals on rower 12 slam balls 20/15 Competitors: A. Class B. Bulgarian split squat 2×10@67% C. Squat clean 4×3 @75-85% (Drop at top, quick rest, not TnG) D. Track: @90% race pace; 4 x 100m, 2 x 200m, 1 x 400m
Announcements: -Coach Nicole’s send off party, 8pm at Masa Japanese Steakhouse -Powerlifting Clinic April 22nd at 10am Strength: Push Press 3×5 @80% Conditioning: Weakness EMOM Competitors: A. Push Press 3×5 B. Active Recovery; Bike 10 min 80-180 watts C. Bench Press w/ fat grips 3×5 @80% D. Reverse Hyper 5×5 @RPE 80% E. …
Strength: Deadlift 8×3 @90% Conditioning: 3 Rounds 18/16 Cal on Bike 18 Chin-ups 18 DB Snatches 50/35 Competitors: A. Class B. Barbell Bent over row 3×5 @80% C. Snatch and Clean & Jerk – 2@60%, 2@70%, 3@75%, 1@80%, 2@83% D. Wrist 3-way, ankle 3-way 3×20
Conditioning: “Kelly” with a twist 5 Rounds for Time 400m run 30 burpees 30 wallballs 20/14 Competitors: A. Strength: Bamboo bar hold at eye level; build to max weight with 10 sec hold. B. Class WOD C. Bulgarian split squat 4×3 @85% D. 50 Diaphragmatic breaths E. Reverse hyper 3×15 F. EMOM x6 3 …
Announcements: April 15th 6pm Nicole’s Send off Party Aprill 22nd 10am Powerlifting Clinic Strength (10-15 min) Deadlift 3×10 @75% Conditioning: (sprint) 21-15-9 Sit-ups Box Jumps 24/20 (30/24) Push-ups Competitors: Class WOD (box jumps 30/24) A. Tabata GHD Sit-ups B. 8 min on ski erg :15 sprint/ :45 Coasting C. 5 rounds not …
Announcements: April 15th at 6pm; Join us for Coach Nicole’s Farewell Party at Masa Japanese Steakhouse in Manchester. -Remember Black Yoga at 9am on Sundays, followed by open gym 10am-Noon. Stength:Make up any lifts missed during the week Conditioning: EMOM x8 16/12 (18/14 advanced) cals bike/row/ski Rest 4 mins EMOM x8 9-12 burpee box …
GOAT EMOM/Skill Work Day/Mobility Competitor/Optional lifting: A. 20 mins to build to max Bulgarian split squat B. 10 minutes on bike, maintain greater than 250 watt pace C. Empty barbell 4 sets 5 Deadlifts 5 power cleans 5 sqt cleans 5 Strict press 5 jerks 5 snatch grip DL 5 power Snatch 5 sqt …
Strength: 15 minutes to build to 1RM Push Press (record your weight!) Conditioning: Teams of 2 4 rounds (20 min time cap) 75 Wallballs 30/20 10′ target 75 Toes to Bar 75 Push-ups (Break up the reps between both partners any way you want. Smart sets, do not hit muscle failure. Smooth, consistent pace) …
Salvation Army Chocolate Bunny Fundraiser continues this week. The order form is on the front desk. Every two bunnies sold feeds 5 children in need. Conditioning: EMOM x27 Min 1: 12/10 Cals on rower Min 2: 4 Power Snatches 95/65 Min 3: 6 bar facing burpees Competitors: A. EMOM x27 Min 1: 15/12 …
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