REMINDERS: ONLY 10:00am class today
Sport, Performance, & Fitness
“Murph”
for time:
-1 mile run
-100 pullups
-200 pushups
-300 air squat
-1 mile run
*partition as pullups, pushup, and squat as needed
**wear 20lb weight vest or body armor if you have it
***we will have scaled options listed on the whiteboard at the box
rest day
Tomorrow & this weekend are about more than a day off to BBQ.
Sport & Performance
1.deadlift 5 x 3 @ 80% of 3RM on 05.19.18
AMRAP in 15 min. of:
-15 hang power clean #135m #95f
-12 shoulder to overhead anyway #135m #95f
-9 air squat
-400m run
Fitness
1.deadlift 5 x 3 @ 80% of 3RM on 05.19.18
AMRAP in 15 min. of:
-15 hang power clean #95m #65f
-12 shoulder to overhead anyway #95m #65f
-9 air squat
-400m run
post rounds and reps to comments
Jon making light work of these deadlifts.
Sport & Performance
1.bench 5 x 3 @ 80% 3RM on 05.18.18
2.push press 5 x 3 @ 70% 1RM on 05.18.18
3 rounds of:
-200m run
-21 kettlebell swings #53m #35f
-12 power clean #155m #105f
Fitness
1.bench 5 x 3 @ 80% 3RM on 05.18.18
2.strict press 5-5-5-5 in 12 min.
3 rounds of:
-200m run
-21 wall ball #20m #14f
-12 pullups
post times to comments
We were running.
Sport & Performance
Smalov Jr. 2/12
1.squat 5 x 7 @ 75%
for time:
-25 wall ball #20m #14f
-50 double unders
-800m run
-50 double unders
-25 wall ball #20m #14f
Fitness
1.squat 3 x 5 @ 75% of heaviest done Monday in 15 min.
for time:
-15 toes to bar
-25 double unders
-600m run
-25 double unders
-15 toes to bar
post times to comments
Brittany ended up with a 30lb. squat PR at 195lbs during test week.
Sport & Performance
1)high hang clean + front squat + jerk work to a challenging weight in 12 min.
2)EMOM for 8 min. 1 clean & jerk 60% 1RM
for time:
-50 cal. bike
-35 burpee box jump overs “24m “20f
-20 power clean #135m #95f
Fitness
1)high hang power clean + front squat work to a challenging weight in 12 min.
2)push press 5-5-5-5 work to a heavy 5 in 10 min.
for time:
-50 alternating hand dumbbell power snatch (you pick the weight)
-35 goblet squat (you pick the weight)
-20 shoulder to overhead anyway #95 #65f
post times to comments
Knowledge in the foreground, results in the background.
Sport & Performance
1.high hang snatch + overhead squat work to challenging in 12 min.
2.EMOM for 8 min. 1 snatch @ 60% 1RM
21-15-9 reps for time of:
-deadlift #225m #155f
-wall ball #20m #14f
-hand release pushups
Fitness
1.coach led snatch review 5 min.
2.high hang power snatch work to challenging in 7 min.
3.overhead squat practice 10 min.
27-21-15-9 reps for time of:
-kettlebell swings #53m #35f
-hand release pushups
post times to comments
