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
Rope Climb
All posts tagged Rope Climb
Workout of the Day
A. Push Press @40% + Bands: 9 Sets – 3 Reps (Every :45 sec)B. Close Grip Bench: 8 or 5 Reps (+5lbs from 5/23) – 3 Sets Building
*If you failed your set of 8. Drop 20% from weight you failed. Restart cycle over with 5 Reps.
+
4 Rounds:
200’ Walking Lunge (Anyone’s offroad and back – 2x)
4 Rope Climbs (12 Strict Pull Ups)
Workout of the Day
A. Kneeling Strict Press + Bands: Build to Heavy Single (5 Heavy Singles) Hit it 4 More TimesB. Strict Pull Ups: Max Reps
-Or-
Strict Pull Ups + Bands: 3 Sets – 8 Reps
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20 Minute EMOM
Minute 1: 10-20 Push Ups
Minute 2: 10 Pull Ups (5 Bar Muscle Up -OR- 2 Rope Climbs)
Minute 3: Battle Rope (45 Sec)(Alternate b/t Small and Big waves)
Minute 4: Sledge Hammer (20 ALL OUT Strikes – 10 Per Side Alternating)
Workout of the Day
A. Bench Press + Bands: 1RM (1 band up from normal)+
5 Rounds
15 Toe 2 Bar
10 Ring Dips
1 Legless Rope Climb (2 Rope Climbs)(5 Strict Pull Ups @21X2
A.
Bench Press @45% + Bands: 9 Sets – 3 Reps (3 close, 3 medium, 3 wide) (Every :45 sec)
B. Bench Press (Close Grip) Set of 8 (+5lbs from 4/11)
+
15 Minute AMRAP
1 Legless Rope Climb (2 Regular Climbs)
10 Burpees
20 Double Unders
Workout of the Day
A. Bench Press (Close Grip) Set of 8 – Starting at 65% (+5 Each week)(3-4 sets of 8 to build up)
B. Strict Supinated Grip Pull Ups: 3 Sets – 8 Reps
+
5 Minute AMRAP
10 Cal AD
2 Rope Climbs (Legless)(5 Strict Pull Up)
1 Stone 2 Shoulder
– Rest 3 Minutes –
5 Minute AMRAP
10 Cal AD
2 Rope Climb
1 Stone to Shoulder
Workout of the Day
A. 10 Minutes – Skill Work
Tumbling: Forward Roll, Back Roll, Cartwheels, handstand to forward roll, etc.
B. Every 1:30 (8 Sets)
2 Power Snatches
*Work to Heavy Double
C. 5 Minute AMRAP
1 Rope Climb
3 Power Snatch 135/95
![[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")
