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
+
For Time:
50-40-30-20-10
KB Swings 53/35
Double Unders
(RX+ – UB KB Swings/UB Double Unders)
Workout of the Day
A. Back Squat @65%: 3-4 Sets of 5 Reps
B. Sumo Deadlift: 1RM
+
21-18-15-12-9-6-3
Kettlebell Swing 70/53
Toe 2 Bar
Pistols (Alt)
Workout of the Day
A. Push Press: 5 Sets – 3 Reps
*Build to a Heavy 3
+
3 Rounds
30 Cals AD
15 Kettlebell Swings 70/53
15 Burpees
Workout of the Day
A. Good Morning + Chain: 5RM
Girls: 1 Medium Link / Guys: 2 Medium Links
+
15 Minute EMOM
Minute 1: 5 Deadlifts @65-70%
Minute 2: 5 Box Jumps 30″/24″
Minute 3: 15 Russian Kettlebell Swings 70/53
Workout of the Day
A. Bench Press: 1RM
B. DB Neutral Grip Floor Press: Heavy 8 (3 Sets)
+
Teams of 2: 15 AMRAP
100 Double Unders
30 Kettlebell Swings
20 Hang Power Cleans
Workout of the Day
A. Deadlift: Work up to 90% for 3 Reps*If 90% is doable for 3 go up. This should test where we will open
B. Drop 25%: 5 Sets – 1 Rep
+
5 rounds – :90 Sec Work / :90 Sec Rest
20 Russian KB Swings 70/53
100 odd object carry (FAST)
5 box jump overs 24″/20″
Workout of the Day
A. Front Squat @60 + Bands
10 Sets – 2 Reps (Every :45 Sec)
B. Seated Box Jump – Max Height
10 Attempts
+
5 Minute AMRAP
10 Banded KB Swings 70/53
5 Burpees
-Rest 3 Minutes-
5 Minute AMRAP
Wall Balls 20/14 – Max Reps
![[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")
