Workout of the Day
A. Farmer Carry: HEAVY 100′
B. Back Squats @65-75%: 5 Set- 2 Reps
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8 Minute AMRAP
5 Stone Load
10 Burpees
-Rest 5 Minutes-
8 Minute AMRAP
50′ Sandbag Carry
5 Sandbag Squats
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Workout of the Day
A. Back Squat + Chain: 1RM
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For Time:
Run 800m
30 Pull Ups
60 Push Ups
90 Air Squats
Run 800m
A. For Max Weight
100′ Yoke Carry
B. Back Squat @60-70%: 10 Sets – 2 Reps
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3 Sets – Max Reps / Distance
Dimmel Deadlifts: 20-30 Reps
Sandbag Carry – Max Distance
Workout of Day
A. 3 Rounds for Quality
1. Bottom of Ring Push Up ISO Hold – Max Time
2. Push Ups – Max Reps
3. Hammer Curls – Max Reps
B. 5-4-3-2-1
Wide Grip Pull Ups (Weighted)
Incline DB Bench Press (5 Reps – HEAVY)
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2-3 Rounds
Decline DB Bench Press – Max Reps (12-15 Rep Range)
100′ Hand-over-Hand Rope Sled Pull (Speed is focus)
Workout of the Day
A. Sumo Deadlift: 1RM
B. Box Squat @45-60% + Bands: 10 Sets – 1 Rep
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2 Sets Max Reps / Max Weight
Sandbag Squats – Max Reps
100′ Reverse Sled Drag
100′ Harnessed Bear Crawl
Workout of the Day
A. Incline Bench Press: 1RM
B. Drop to 85% of A: 5 Sets – 2-3+ Reps
C. 3 Sets: Chin Over Bar Hold – Max Time + Max Reps Pull Ups
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3 Rounds
15 Kettlebell Swings 70/53
15 Burpees
We will be closed this Saturday. Our Girl Gang is headed to Santa Cruz once again to represent and kick some ass. Kirstie and Ashley are competing in a power lifting meet and they’re both ready to rock!
They’ve prepared like savages. Been consistent in their training and are on track to hit some big numbers!
If anybody is interested in making a day trip to Santa Cruz, get in touch with Lauren to get all the information you’ll need about the meet.
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Workout of the Day
A. Front Box Squat @40-50% + Chains: 12 Sets – 2 Reps (Every :45 Sec)
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3 Rounds
30 Cals Airdyne
20 Deadlifts 225/185 (40-50%)
100m Run
