SKILLS for Thursday 9/8/2022 is BENCH PRESS
MOBILITY for Thurs 9/8
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 SDHP
DB hang power clean
DB shrug
4-5 rounds
10 Pendlay rows
10 DB curls
REPRESENT: Persistence Athletics (Belltown) Hosts the Army Fitness Test Competition this Friday!
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! + + +
Come test your fitness, represent your gym, and meet + compete with the community at large!
