Way to go Sam! In a few short weeks she pr’d her back squat by 20# and her deadlift by 10#! Sam had lifting experience coming in so her form is great and her cardio is catching up quickly-she pr’d the med ball run and 800m run too! Not to mention she rx’d Fight Gone […]
Congratulations Sam! Read More »
A. Deadlift 5×8 @65% of 1 RM ME on last set B. AMRAPx8 8 russian KB swings (heavy) 8 goblet squat (same bell) 8 hspu
For time 100m row 20 weighted sit ups 200m row 20 sit ups 300m row 20 situps 400m row 20 sit ups 500m row 20 sit ups 600m row 20 sit ups Etc….. To 1000m
A. Front squat 5×8 @65% of 1 RM ME on last set B. “Ice Bank Mice Elf” 5 RFT 200m run 3 snatches 165/113
Wednesday 5/6/2015 Read More »
A. “Strict on strict” 10-1 strict press 95/63 1-10 strict pull-ups B. EMOMx18 1 min: get to a 2:00/2:05/500 10 hard pulls 1 min: :40 sec KB swing 1 min: 1 (x) TTB
A. Back Squat 5×8 @65% of 1 RM ME on last set B. “Elizabeth” 21-15-9 SQ cleans 135/93 ring dips
Teams of 2 For time: “Mitzi” 1 mile run 20 rounds of cindy 1 mile run each teammate will run the mile runs together. each member will complete 1 round of cindy each, so 10 each. 1 member works to finish 1 round full while the other member is performing double unders. for every 100
A. Deadlift 5×10 @60% of 1 RM ME on last set B. “Sweet and Salty” 3 RFT 30 cal row 30 wallballs
A. Front Squat 5×10 @60% of 1 RM ME on last set B. Amrapx12 200m run 20 Du’s 12 burpees 6 clean and jerk 135/93 C. Tabatta weighted plank Comp D. Strict Press 5×10 @60% of 1 RM ME on last set E. 15 min mobility athlete specific
Wednesday 4/29/2015 Read More »
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