Workout of the Day
A. Floor Press + Chain
B. 3 Sets – Max Reps
Pull Ups @22X2 (2 sec down, 2 second pause, explode up, 2 second pause)
+
15 Minute AMRAP
30 KB Swings (Russian)
20 Double Unders
10 Single Arm DB Clean and Press 50/35 (5 R / 5 L)
Workout of the Day
A. Close Grip Bench Press: 1RM
B. 3 Sets
Neutral Grip DB Floor Press: HEAVY 8
Cricket – Max Distance
C. 5 Minute EMOM
5 Wide Grip Pull Ups
+
For Time:
21-15-9
Hang Power Clean & Jerk 95/65
Toe to Bar
*200m Run Between Rounds
Sorry for the last minute announcement but there will be no 9AM tomorrow.
5am and the afternoon/evening classes will not be affected.
Sorry for any inconvenience.
Workout of the Day
A. Floor Press: 1RM
B. Strict Pull Ups: 3 Sets -5- 8 Reps
+
For Time: 3 Rounds
10 Hang Power Cleana 135/95
15 Ring Dips
Workout of the Day
A. Push Press @50% + Bands: 9 Sets – 3 Reps
B. Floor Press + Max Chains: Heavy 8 (4 Sets)
C. Chest Supported DB Row: 4 Sets – 10-12 Reps
+
8 Minute AMRAP
25 Double Unders
10 Hang Power Clean 96/65
5 Box Jumps 24″/20″
363lb Deadlift – 11lb All-Time Personal Record
Worlds was a tough but rewarding day. All I could think about was making TFC, Coaches, friends and family proud. I may not have hit the numbers I set myself up for but they are there for me….I know it. Today, I feel extremely grateful for all of the love and support sent my way. The battle on that platform was both rewarding and humbling in so many ways. Thank you to all that believed in me! ~Lo
Workout of the Day
A. Bench press + bands(yellow): 1RM (12 minutes)
B. Close grip bench press + 3 board: Heavy 8 reps (10 minutes)
+
For Time:
21-15-9
Alt dumbbell snatch
Cals on Airdyne
Push ups
Workout of the Day
A. Push Press + Bands: 9 Sets – 3 Reps
B. DB Floor Press (+10lbs from last week): 3 Sets – Max Reps
C. Barbell Row + Bands: 4 Sets – 10 Reps
+
For Time:
21-15-9
Pull Ups
Burpees
Workout of the Day
A. Bench Press@45% + Bands (3 sec iso hold): 9 Sets – 3 Reps
B. DB Floor Press (@45% Bench Press 1Rm / +10lb from last week)
C. Supinated Grip Strict Pull Ups @21X1 :3 Sets – 8-10 Reps
+
5 Rounds
100′ Double KB Front Rack Carry
10 HSPU (3 Wall Walks)
10 Toe to Bar
