Workout of the Day
A. Seated Box Jumps (Weighted): 10 Sets – 1 Rep*Try to go higher than last time*
B. Deadlifts: 1 Rep Max
B. Box Squat (Wide Stance): 1 Rep Max
*For those who already maxed their deadlift, they will box squat to a max*
5 Rounds: 2 Min ON (AMRAP) / 1 Min
2 Power Cleans (From Floor) (@75-80% Clean 1RM)
4 Front Squats (From Floor) (@75-80% Clean 1RM)
6 Box Jumps 30”/24”
Workout of the Day
A. Back Squat – Work to Openers (90-92%)
B. Drop 10%: 5 Sets – 1 Rep (Paused – 1 thousand 1 count)
+
For Time:
5-4-3-2-1
Keg Load (BW+) 50”/45”
Box Jump Overs 30”/24”
Workout of the Day
A. Power Snatch: `1RM (15 Minutes)
B. Power Clean: 1RM (15 Minutes)
+
10 Minute EMOM
5 Power Snatch 75/55
3 Box Jumps 30”/24”
The first Saturday of the month means we open the doors of our facility to the members of our community for some FREE fitness.
Saturday, at 9AM,this will be the place to be.
Grab a buddy and come on down.
– Joey
__________________
Workout of the Day
A. Box Jumps: 10 Sets – 2 Reps (Seated – Box Squat height)B. Box Front Squats @55% of 2RM + Bands: 12 Sets – 2 Reps
C. Back Squat – 5 Reps (+10lbs each week)( Sets of 5 reps to build up)(Build from5/25)
D. 1” Deficit DL: 2RM
+
3 Rounds: Done Circuit Style – Each Exercise Done Back to Back
1. DB Box Step Ups: 10 Reps Each Leg
2. GM w/ Bands From Front: 10 Reps
3. GHR: 8-10 Reps
4. Weight V-Up – 12-15 Reps
Workout of the Day
A. Box Squat @50% + Foam + Bands: 12 Sets – 2 Reps (Every :45 Sec)
B. Back Squat – 5 Reps (+10lbs each week)( Sets of 5 reps to build up)(Build from5/4)
+
5 Rounds (20 Minute Cap)
10 Front Rack Reverse Lunge 135/95
10 KBS 70/53
10 Box Jumps
100m Run
Workout of the Day
A. Box Squat + Foam: Heavy 3 (15 Minutes)+
4 Min AMRAP
8 Deadlifts 315/225
8 Box Jumps 24”/20”
-Rest 3 Minutes-
3 Minute AMRAP
6 Deadlifts 275/185
6 Box Jumps 24”/20”
-Rest 3 Minutes-
2 Minute AMRAP
4 Deadlifts 225/155
4 Box Jumps 24”/20”
-Rest 3 Minutes-
1 Minute AMRAP
Deadlifts 185/135 – MAX REPS
Workout of the Day
A. In 15 Minutes
Box Squat – 1RM
+
4 Rounds
8 Front Squats @ BW (From Floor)
6 Box Jumps 30”/24”
200m Run
![[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")
