6.14.18
Second week of split jerks . coaches will warm u up with mobility drills EMOM 10 1 Jerk Balance 1 split jerk starting light guidelines 20% of 1 rm building to no more then 60% don’t build if technique or mobility not there.
Read More »6.13.18
on the 4:00 x4 100′ Walking lunge 15 Deadlifts 185/135 21/15 Cal Bike Record times for all 4 sets. Slowest time gets entered on log the rest notes
Read More »6.12.18
Wod: Schlitz 4 rounds for time 400m Run 4 Muscle ups 30 Double unders 5/10/17 last time
Read More »6.11.18
Amrap 5 15-12-9 Kbs 70/53 Front Squat 135/95 Cal Row rest 5 min Amrap 5 15-12-9 Kbs 70/53 Front Squat 115/80 Cal Row Score is Max reps total for both amraps put seperate on notes and front squat weight and kb weight
Read More »6.9.18
Teams of 2 5 rounds 1 Minute wall balls 20/14 1 Minute Sumo Deadlift High pulls 75/55 1 Minute Box Jumps 24/20 1 Minute Ab Mat Sit ups 1 Minute Bike Cal 1 Minute Rest
Read More »6.7.18
This Month Coaches will be focused on teaching proper form for Split Jerks and Push Jerks Split Jerks From Rack 3-3-3-3-3 This will be focus work not building heavy Speed, positioning with feet and arms.technique. lots of pvc love
Read More »6.6.18
On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans Build in Weight to a Heavy Triple Tng record in notes your times and weights score is how heavy you got for 3 max tng load
Read More »6.4.18
Deadlift Build to a 1 rep max in 20 minutes Loading Guidelines: 6 reps @ 40% 5 reps @ 50% 4 reps @ 60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 90% 1 rep @ 95% 1 rep @ 100% 1 rep @ 100%+ Post 1RM[…]
Read More »6.2.18
With a partner, perform 4 alternating sets each of: Run 200 meters 20 T2b 20/15 Calorie Row 20 Wall Balls (20/14)
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