WORKOUT for Wednesday 9/7/2022 E5MOM for 30 minutes complete a 500m row Score = slowest round. HS/HSPU practice during rests. ENGINE for Wed 9/7 1:00 pike box walk 1:00 single leg squats 1:00 burpee box jump, high Repeat for five rounds. Finish with 2:00 max calorie Echo BODYBUILDING for Wed 9/7 30-20-10 reps of DB […]
SKILLS for Tuesday 9/5/2022 is the PRESS GYMNASTICS for Tues 9/5 every minute for 9 minutes: 3 strict pullups + 5 kipping pullups 3 rounds :30/side side plank 12 alternating deadbug 12 alternating quadruped bird dog CONDITIONING for Tues 9/5
WORKOUT for Monday 9/5/2022 for time: 60 pushups 40 dumbbell hang clean & jerk 20 squats (1:00 rest) 60 squats 40 pushups 20 dumbbell hang clean & jerk (1:00 rest) 60 dumbbell hang clean & jerk 40 squats 20 pushups Rx = 20/35/50lbs. Cap is 20:00. Compare to 7/13/2022. Post time/score to whiteboard!
MOBILITY for Sunday 9/4/2022
SKILLS for Saturday 9/3/2022 is the PRESS/PUSH PRESS/JERK WORKOUT for Saturday 9/3/2022 YGIG AMRAP in 30:00 1 power clean 3 jerks 5 deadlifts 7 pushups Rx = 29/43/61kg. Score = total reps completed (16/round) READ: Army Fitness Test Competition in Belltown!
Next Friday 9/9/2022 our friends at Persistence Athletics in Belltown are hosting a mini-competition with the Washington Army National Guard from 3pm through the evening. It consists of six tests: a 3RM hex bar deadlift, sprint/drag/carry shuttles, max pushups, max plank, power throws, and a 2-mile run for time. + + + SIGN UP HERE! […]
ATTENTION! Have a great holiday weekend- stay hydrated and wear sunblock! We will be running a Holiday Schedule this coming Monday so be aware if you’re planning to workout. WORKOUT for Friday 9/2/2022 “ANDI” for time: 100 hang power snatch 100 push press 100 sumo deadlift high pull 100 front squats Rx = 15/20/30kg. Post […]
SKILLS for Thursday 9/1/2022 is the SQUAT CompEx AM for Thurs 9/1 A. Warmup flow (cardio/banded squats/cardio/wall slides/cardio/DEEP squats) B. 5×2 tempo squats C. snatch progressions, 8 sets building CompEx PM for Thurs 9/1 A. EMOM x 20:00 (even) 20-35 UB double unders (odd) 9 deadlifts + 6 hang power cleans + 3 push jerks, […]
WORKOUT for Wednesday 8/31/2022 for time: 21-18-15-12-9-6-3 toes-to-bar 20m overhead walking lunge, 5/15/25kg Post time to whiteboard! ENGINE for Wed 8/31 AMRAP in 15:00 15 sandbag step-down 15 sandbag step-down, other leg 200m sandbag run then 5:00 double kettlebell clean & jerk BODYBUILDING for Wed 8/31 15+ scap rows 15+ chest-supported row 15+ bicep curls […]
SKILLS for Tuesday 8/30/2022 is the CLEAN Gymnastics for Tues 8/30 EMOM x 12:00 4 k2e + 3 t2b + 2/1 pullover Mobility for Tues 8/30
