Workout of the Day
A. Bench Press: 1 Rep Max
B. Drop to 80% of A: 3 Sets – AMRAP
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15 Minute EMOM
Minute 1: 15 GHD Sit Ups
Minute 2: 10 Shoulder to Overhead 135/95
Minute 3: 5 Bar Muscle Ups (5 Strict Pull Ups)
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Workout of the Day
A. Back Squat @50% + Bands: 12 Sets – 2 Reps
B. Deadlift: 1 Rep Max
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5 Rounds For Time
50′ Keg Carry @BW+
20 Alternating Sledge Hits
50′ Sled Push @BW+
Workout of the Day
A. Hang Power Clean: 5 Sets – 5 Reps
*Build over the course of the sets to today’s Heavy 5*
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3 Rounds for Time
100′ Yoke Carry 335/255
10 Power Cleans 155/105
Workout of the Day
A. Bench Press @40% + Chain: 9 Sets – 3 Reps (3 Close, 3 Medium, 3 Wide)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 6/13) – 3 Sets
C. Pull ups (Weighted): 5 Sets – 5 Reps
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3 Rounds
100′ Front Rack Lunges 115/75
50 Double Unders
25 Push Ups
We will be closed this Saturday, June 24th.
We have 5 strong ladies competing at the SURF CITY OPEN.
The SCO is a powerlifting meet in Santa Cruz. We have 5 ladies competing (Dawn, Kirstie, Alyssa, Candace, and Ashley). This will be the first powerlifting meet for all of the ladies except Ashley. This will be her third!
All of them trained hard these last couple of months and are on track to hit some big numbers!
We’d love for as many of you to come and support as possible. Here is the information for the meet…
Location: Santa Cruz Strength – 151 Harvey West Blvd, Santa Cruz, Ca, 95060
Time: Lifting begins at 9AM
We have lifters in various weight classes so we will have our ladies going all day!
Make sure to wish these ladies good luck when you see them this week.
___________________
Workout of the Day
A. Seated Box Jumps (Weighted): 5 Sets – 1 Rep
B. Back Squat: 1 Rep Max
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12 Minute AMRAP
400m Run
8 Deadlifts 315/255
12 Toe to Bar
Workout of the Day
A. Work up to Bench Press Openers (90-92%)(Paused)
B. Drop 10%: 5 Sets – 2 Reps (Paused – 1 thousand 1 count)
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For Time:
20 HSPU
50 Cals AD
15 HSPU
40 Cal AD
10 HSPU
30 Cal AD
10 HSPU
20 Cal AD
5 HSPU
10 Cal AD
Workout of the Day
A. Warm Up Light Squats: 5 Minute EMOM – 2 Reps
B. Work up to Deadlift Openers: 90-92%
C. Speed Squats @75% – 8 Sets – 2 Reps
D. Speed Deads @75% – 8 Sets – 1 Rep
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For Time:
50-40-30-20-10
KB Swings 53/35
Double Unders
(RX+ – UB KB Swings/UB Double Unders)
![[MOBILITY CLINIC]
Dr. Joe (@activehealth_granitebay) is coming back with new material!
Saturday, July 8th.
11AM - 1PM
Price: $20
Will be capped at 20 people.
Drop us a comment below if you'd like to come!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/19367428_487050804972780_1139336827992276992_n.jpg "[MOBILITY CLINIC]
Dr. Joe (@activehealth_granitebay) is coming back with new material!
Saturday, July 8th.
11AM - 1PM
Price: $20
Will be capped at 20 people.
Drop us a comment below if you'd like to come!
#VivaLaCoalition")
![[GRACE CHALLENGE]
Here we go!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c135.0.809.809/19425260_1854521438207726_7343120901824577536_n.jpg "[GRACE CHALLENGE]
Here we go!
#VivaLaCoalition")
![[GRACE CHALLENGE]
We're doing things a little different this go around.
We will be drawing the remaining implements out of a hat.
We won't know what we're doing until it's drawn each week.
Let's see what tonight brings!
#VivaLaCoalition
@hybridathletics](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19428700_315888285535077_8904567137142571008_n.jpg "[GRACE CHALLENGE]
We're doing things a little different this go around.
We will be drawing the remaining implements out of a hat.
We won't know what we're doing until it's drawn each week.
Let's see what tonight brings!
#VivaLaCoalition
@hybridathletics")
