This Friday, Native American Heritage Day, you can join us at 12pm to 2pm for Friendsgiving! Bring some food to share- perfect if you have leftovers! We will provide some snacks Coach Dave (professional chef by trade) may make something for those in attendance! BYOB and finally RSVP in PushPress so we have a headcount- […]
WORKOUT for Monday 11/21/2022 front squat 50/5, 50/5, 60/3, 65/5, 75/5, 85/5+ for time: 300 double unders 200 situps 100 DB reverse lunges, 2×20/35/50lbs Rx = unpartitioned. Post time to whiteboard! ENGINE for Mon 11/21 EMOM x24 a. 10/13/15 calorie row b. 5 pullups, 10 pushups, 15 squats c. max kettlebell clean & jerks BODYBUILDING […]
We’re back to a new cycle for 5/3/1. Still sticking with front squats on Mondays and strict presses on Friday it’s time to apply your new estimated 1RM to your percentages. Remember that you should apply your training max (90% of actual 1RM) to the daily percentages to stay successful, and without overthinking. For this […]
MOBILITY for Sunday 11/20/2022
SKILLS for Saturday 11/19/2022 is the DEADLIFT WORKOUT for Sat 11/19/2022 for time: 80 walking lunges 70 burpees 60 calorie row 50 chest-to-bar pullups 40 dips 30 wall walks 20 bar muscle-ups Post time to whiteboard! WATCH:
WORKOUT for Friday 11/18/2022 shoulder press 50/5, 50/5, 60/3, 75/5, 85/3, 95/1+ “ANNIE” 50-40-30-20-10 reps for time: double unders anchored ab-mat situps SupeRx goes for unbroken sets of double unders and 1/2 reps GHDSU. Post time to whiteboard! ENGINE for Fri 11/18 60 calorie row 50 toes-to-bar 40 box jump overs 30 DB box step-over […]
SKILLS for Thursday 11/17/2022 is the SNATCH CompEx for Thurs 11/17 hip & shoulder prehab EMOM x3 do 1-3 press in split, increasing 5-7% from last week E2MOM x7 do clean (:02 pause) + jerk – Sets 1, 2, 3: 2 reps @ 75-78% – Sets 4, 5, 6: 1 rep @ 79-82% – Set […]
WORKOUT for Wednesday 11/16/2022 every :90 for 8 sets: power snatch + overhead squat (either do 2 PSN + 1 OHS or 1 PS + 2 OHS) 10 rounds for time: 15 wall ball, 8/14/20lbs to 9/9/10′ 3 power snatches, 20/35/50kg Post time to whiteboard! ENGINE for Wed 11/16 1:30 almost-max effort, :30 rest/rotation: – […]
SKILLS for Tuessday 11/15/2022 is the BENCH PRESS GYMNASTICS for Tues 11/15 3-4 rounds 10 strict pullups 10 pushups (:03 at bottom + 4 taps at top) 10 BW Russian twist 10 BW RDL + Cossack squat (one side per round) 2-3 rounds :30 chest-to-wall handstand :30 seated pike :30 mountain climber plank (per […]
WORKOUT for Monday 11/14/2022 front squat 50/5 (2), 60/3, 75/5, 85/3, 95/1+ every minute on the minute for 20 intervals: a. 2 power clean + jerk b. 5 box jumps, high Post average weight used and highest box used to whiteboard! ENGINE for Mon 11/14 for time: 300 single unders 250 crunches 200 toe taps […]
