Workout of the Day
A. Bench Press @45% + Chain: 9 Sets – 3 Reps (3 Close, 3 Medium, 3 Wide)(Every :45 Sec)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 6/20) – 3 Sets
*if you failed your set of 8. Drop 15% from weight you failed. Restart cycle over with 5 Reps.
C. Weighted Pull Up: 5 Sets – 3 Reps
*Tough but doable weight for 3 Reps
*Body Weight
*Smallest Band Possible
+
12 Minute AMRAP
10 Shoulder to Overhead 95/65
5 Bar Muscle Up (8 Strict Pull Ups)
200m Run
Workout of the Day
A. Bench Press: 1 Rep Max
B. Drop to 80% of A: 3 Sets – AMRAP
+
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)
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
+
3 Rounds
100′ Front Rack Lunges 115/75
50 Double Unders
25 Push Ups
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)
+
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. Push Press @50% + Bands: 9 Sets – 3 Reps (Every :45 sec)
B. Close Grip Bench: 8 or 5 Reps (+5lbs from 5/30) – 3 Sets Building
+
20 Minute AMRAP
Minute 1: 1 Rope Climb (Legless)
Minute 2: 10-15 Burpees
Workout of the Day
A. Bench Press (Comp Grip) @90%+: 3 Reps (Testing Openers)*If 90% feels easy, add weight. This will give us an idea where we will open for the meet
+
20 Minute AMRAP
1 Round “Cindy” or “Mary”
1 Tire Flip
”Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
“Mary”
5 HSPU
10 Pistols
15 Pull Ups
ITS OFFICIAL!
We have partnered with Journey Coffee Company to bring you all their infamous Nitro Cold Brew!
It’s on tap.
It’s ice cold.
And it’s only $5 for 16oz
Come get yourself a cup today!
We couldn’t be more excited about our partnership with Journey Coffee Company!
Exclusively at The Fitness Coalition!
– Joey
___________________________
Workout of the Day
A. Push Press @45% + Bands: 9 Sets – 3 Reps (Every :45 sec)B. Close Grip Bench: 8 or 5 Reps (+5lbs from 5/30) – 3 Sets Building
*if you failed your set of 8. Drop 20% from weight you failed. Restart cycle over with 5 Reps.
+
5 Rounds (20 Min Cap)
5 Man Makers*
10 T2B
*Man Maker – Start with DB’s in hands in plank position
Push Up
Right Arm Row
Push Up
Left Arm Row
Jump To Standing
DB Clean into Thruster
![[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/19533898_1714398818865986_305076522081845248_n.jpg "[FREE COMMUNITY WORKOUT]
It's that time again!
FREE fitness coming at ya this Saturday from 9am - 10am
Grab a buddy and head on out here to learn something new, get a workout in and sweat with your friends.
Any questions? Let us know below.
Tag someone who should be there!
#VivaLaCoalition")
![[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19428823_452584451768740_1959471261344071680_n.jpg "[DEADLIFT]
Ashley finishes off her 3rd powerlifting meet with a 17lb meet and ALL-TIME PR.
She's continued to improve her lifts every meet she's competed in. And we're excited to see her continue to improve.
Solid way to finish the day, Ashley! 💪🏻: @ashley.merari
#VivaLaCoalition
#CoalitionStrong")
![[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19429318_455531891484441_3352227094129016832_n.jpg "[DEADLIFT]
Alyssa ends the day with a 16lb ALL-TIME PR in her deadlift.
My camera skills were lacking and I only managed to get half the lift (oops). But, she ripped it off the floor like a champ and locked it up like a boss.
Solid lift girl! 💪🏻: @lyssnd")
![[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04](https://scontent.cdninstagram.com/t51.2885-15/e15/c157.0.405.405/19425392_761472984039966_649651702311419904_n.jpg "[DEADLIFT]
Dawn capped off her day with an 11lb ALL-TIME PR with her Deadlift!! We know you were super nervous, but you went out there and executed!
Solid work!! 💪🏻: @rx8girl04")
