Workout of the Day
A. Clean Work (Full Squat)Every 2 Minutes for 12 Minutes
Set 1: 60-65% – 5 Reps
Set 2: 70-75% – 3 Reps
Set 3: 80-85% – 2 Reps
Set 4: 90% – 1 Rep
Set 5: 92% – 1 Rep
Set 6: 95% – 1 Rep
+
12 Min AMRAP
200m Run
8 Toe to Bar
4 Bar Muscle Up (4 Strict Pull Ups/4 Strict Ring Dips)
Workout of the Day
A. Clean: Build to tough single+
5 Rounds
50’ Handstand Walk (1 Minute HS Hold)
5 Cleans 225/155
Workout of the Day
A. Bench Press + 2 Board + Chain: 3RM+
30 Rounds (20 Minute CAP)
1 “Cluster” 155/105
1 Muscle Up
-OR-
10 Rounds
3 Clusters 155/105
3 Strict Pull Up
3 Strict Ring Dip
Workout of the Day
A. Kneeling Strict Press @40% + Bands (Doubled Over Like Bench – Single DB)9 Sets – 3 Reps
B. Close Grip Bench Press: 8 Reps (+5lbs From 4/24) 3-4 Sets
+
5 Rounds
10 Kettlebell Clean and Jerks 53/35
3 Muscle Ups (Bar or Ring)
Workout of the Day
A. Technique Work- Work on High Pull Technique
-Position 1 Work
-Making Connection at Hip/Thigh
+
B. Every 2 Minutes for 20 Minutes
2 Power Cleans + Jerk (Any Style)
*Build Over Course of Sets
A. Deadlift +Bands + Chain: 1 RM
+
For Time:
30-20-10 Cals AD
15-10-5 Clusters 95/65
Workout of the Day
1. Clean Grip Deadlift: 3 Sets – 8 Reps
2. Grip Grip RDL + Band From Front: 3 Sets – 8 Reps
3. Clean Grip High Pull + Bands From Front: 3 Sets – 10 Reps
+
Every 2 Minutes for 16 Minutes
1 Clean
1 Front Squat
1 Clean
![[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")
