06.12.19

“Continuous effort, not strength or intelligence, is the key to unlocking your potential.”-Liane Cardes.

Fitness

1.power clean 1RM in 18 min.

*compare to 01.15.19

for time:

-row 1000m

Performance & Sport

1.clean & jerk 1RM in 18 min.

*compare to 07.03.18

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

RSCN4430

Stand it up!

05.18.18

Sport & Performance

1.bench take 15 min. to work to 3RM

*compare to 01.18.18

2.push press take 12 min. to work to a 1RM

**compare to 06.21.17

for time:

-row 1k

Fitness

1.bench take 15 min. to work to 3RM

*compare to 01.18.18

2.push press take 12 min. to work to a 1RM

**compare to 06.21.17

for time:

-25 cal. bike

-25 kettlebell swing #53m #35f

-25 box jump “24m “20f

post times to comments

023