July 25, 2024
Part 1Weighted Pull-up 1-1-1-1-1, using heaviest weight per setWeighted Dip 1-1-1-1-1, using heaviest weight per set Part 2AMRAP in 10 mins of:5 Bar Muscle-ups10 Box Jumps, 30/24 in15 KB Deadlifts, 70/53 lbsGoal: 4+ Rounds 3 rounds for quality of:Single Arm Kettlebell Overhead Carry, pick load, L 50 ft/R 50 ft10 Eccentric Dumbbell Flies, pick load5 […]
July 24, 2024
6 rounds for time of:3 Hang Power Cleans, 135/95 lbs4 Front Squats, 135/95 lbs2 Push Jerks, 135/95 lbs8 Burpee Over BarsFarmers Carry, 53/35 lbs, 100 ft Goal: Sub 15 mins Post WorkAccumulate 400 meters of a Sled Drag
July 23, 2024
For time:Run, 5 minsBike, 5 minsRow, 5 minsRun, 4 minsBike, 4 minsRow, 4 minsRun, 3 minsBike, 3 minsRow, 3 minsRun, 2 minsBike, 2 minsRow, 2 minsGoal: Stay in Zone 2 for all 42 minutes Post Work – 2×1 min/side Pigeon Stretch10 Eccentric Calf Stretch:30 sec/side Reaching Child’s Pose10 Cat Cows
July 22, 2024
Part 1 – Deadlift70% x 380% x 390% x Max Rep Part 2 – Deadlift70% x 380% x 390% x Max Rep*Continue to use 90% of your 1RM for both lifts as well as that 5lb increase from last week. Accessory WorkEvery 1 min for 12 mins, alternating between:Lunge Hold, L 20 secs/R 20 secs8 […]
July 20, 2024
For time:200 Air Squats100 Pull-ups80 Handstand Push-ups60 Toes-to-bars40 Skater Squats20 Ring Muscle-ups*Complete in teams of 2. Share reps as you like.Goal: Sub 22 mins Post Work4 rounds for quality of:Plank Hold, 30 secsKettlebell Front Rack Carry, pick load, 100 ft
July 19, 2024
REMINDER…Open Gym from 9am-1pm today! No 9am or 12:15 classes due to Trainer Availability. ALL other class times are good to go! “Hall”5 rounds for time of:3 Cleans, 225/155 lbsRun, 200 m20 Alternating Kettlebell Snatches, 1.5/1 poodRest 2 mins U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near […]
