“If you don’t squat, you ain’t squat.”-Unknown.
Fitness
1.front squat 5RM in 15 min.
“Fran”
21-15-9 reps for time of:
-thrusters #95m #65f
-pullups
Performance & Sport
1.front squat 5RM in 15 min.
“Fran”
21-15-9 reps for time of:
-thrusters #95m #65f
-pullups
Maggie roughhousing on the barbell.
“The bench press is a tool for a strength coach, just like a brush for a painter. Some will pickup a brush a broad stroke a wall eggshell white, while others will create a masterpiece. It’s not the movement that lacks value, it’s that there’s a lack in understanding.”-Luke Summers.
Fitness
1.bench work to a 1RM in 18 min.
2.push press work to a 1RM in 15 min.
for time:
-row 500m AFAP
Performance & Sport
1.bench work to a 1RM in 18 min.
2.push press work to a 1RM in 15 min.
for time:
-40m/25f cal. on bike
“The laborer deals with the land; physicians and doctors with the body, the wise man with his own mind.”-Epictetus.
Take advantage of our Beat The Heat Summer Special today!
Fitness
1.squat 5 x 5 (add 5lbs from last week)
“Helen”
3 rounds for time of:
-400m run
-21 kettlebell swings #53m #35f
-12 pullups
Performance & Sport
1.squat 5 x 5 (add 5lbs from last week)
3 rounds for time of:
-400m run
-21 kettlebell swings #70m #53f
-12 toes to bar
post times to comments
“If you want something you’ve never had, you must be willing to do something you’ve never done.”-Thomas Jefferson
Fitness
1.front squat 1RM in 18 min.
for time:
-40m/25f cal. on bike
Performance & Sport
1.front squat 1RM in 18 min.
for time:
-500m row AFAP
post loads and times to comments
Let the PRs keep reigning down.
“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”-Liane Cardes.
Fitness
1.power clean 1RM in 18 min.
for time:
-row 1000m
Performance & Sport
1.clean & jerk 1RM in 18 min.
for time:
-75m/60f cal. on bike
Sample Met-con programming for Open Gym:
1.alternating EMOM for 12 min. of:
-5 burpee box jump overs “24m “20f
-12m/8f cal. on bike
2.run 45 cal.
post loads and times to comments
Stand it up!
“Those who have long enjoyed such privileges as we enjoy forget in time that men have died to win them.”-Franklin D. Roosevelt.
Fitness
1.squat 5-5-5-5-5 work to a heavy 5 in 15 min.
“Fight Gone Bad”
3 rounds of:
-1 min. max reps wall ball #20m #14f
-1 min. max reps hang power clean #75m #55f
-1 min. max reps box jump “20m/f
-1 min. max reps push press #75m #55f
-1 min. max reps cal. on rower
1 min. rest b/t rounds
Sport & Performance
1.2 front squat /4 back squat x 3 @ 100% of 1RM front squat*
*if you fail a set, reduce weight to last week’s weight
“Fight Gone Bad”
3 rounds of:
-1 min. max reps wall ball #20m #14f
-1 min. max reps hang power clean #75m #55f
-1 min. max reps box jump “20m/f
-1 min. max reps push press #75m #55f
-1 min. max reps cal. on rower
1 min. rest b/t rounds
Sample Met-con for Open Gym:
1.row max cal. in 10 min.
2.bike 30 sec. ON 30 sec. OFF 10 rounds
post total reps to comments
George has the correct feeling.
“As we express our gratitude, we must never forget that the highest appreciation is not to utter the words, but to live by them.”-John F. Kennedy.
Have a safe Memorial Day!
REMINDERS: ONLY 11am classes today, we will continue to suffer to honor those that have fallen this Memorial Day with the hero workout “DT.”
In honor of US Air Force SSgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009 supporting operations in OEF when his vehicle was struck by an IED.
Fitness
1.squat 5-5-5-5-5 work to a heavy 5 in 15 min.
“DT”
5 rounds for time of:
-12 deadlift
-9 hang power clean
-6 shoulder to overhead anyway
*one bar loaded to #155m #105f
**scale loads as needed-135/95, 115/85, 95/65, 75/55
Sport & Performance
1.2 front squat / 4 back squat x 6 @ 95% of 1RM front squat*
*if you fail a set, reduce weight to last Monday’s weight, but use today’s rep scheme
“DT”
5 rounds for time of:
-12 deadlift
-9 hang power clean
-6 shoulder to overhead anyway
*one bar loaded to #155m #105f
post times to comments
