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 […]
July 18, 2024
REMINDER…NO 9AM class due to Trainer availability BUT come on in for Open Gym from 9am-10am. ALL OTHER SCHEDULED CLASS TIMES ARE GOOD TO GO! For time:100 Bike CaloriesSled Drag, pick load, 500 ft100 Row CaloriesFarmers Carry, pick load, 500 ftJog, 1000 mBear Crawl, 500 ftGoal: Keep HR in Zone 2 the entire workout.Post WorkCouch […]
July 17, 2024
Part 13 Hang Power Clean & Jerk *Find a heavy set of 3 in 12 mins. Part 24 rounds for time of:15 Thrusters, 95/65 lbs15 Kettlebell Swings, 53/35 lbsGoal: Sub 10 mins Post Work3 rounds for quality of:5 L/5 R Half Kneeling Halos, pick load10 L/10 R Paloff Press15 Barbell Good Morning, pick load
July 16, 2024
Every 1 min for 15 mins, alternating between:Min 1: 60 Double UndersMin 2: 15 Power Snatches, 75/55 lbsMin 3: 10 Burpee Box Jump Overs, 24/20 in Post Work3 rounds for quality of:5 L/5 R Plank Reach Throughs10 GHD Plate Muscle Snatches, pick load