Workout of the Day
A. Seated Box Jump: Max Height
B. Front Squat @55% + Chain: 12 Sets – 2 Rep
C1. Stiff leg Deadlifts: 3 Sets – 10 Reps
C2. GHR: 3 Sets – 10 Reps
+
For Time:
“Helen”
3 Rounds
400m Run
21 KBS 53/35
12 Pull Ups
Run
All posts tagged Run
Workout of the Day
A. Deadlift + Bands: 1RM B. Good Morning + Chain: HEAVY 5
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12 Minute AMRAP
10 Back Squat 135/95 (185/135)
10 Box Jumps 24”/20” (30”24”)
100m Run
Workout of the Day
A. Kneeling Jumps to Box Jump: 10 Sets – 1 Rep ( No added weight)
B. Front Squat – 1RM
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3 Rounds For Time (20 Min Cap)
400m Run
10 Curtis P’s 95/65 (Hang Power Clean, Reverse Lunge R, Reverse Lunge L, Push Press)
We will be closed this Saturday, June 24th.
We have 5 strong ladies competing at the SURF CITY OPEN.
The SCO is a powerlifting meet in Santa Cruz. We have 5 ladies competing (Dawn, Kirstie, Alyssa, Candace, and Ashley). This will be the first powerlifting meet for all of the ladies except Ashley. This will be her third!
All of them trained hard these last couple of months and are on track to hit some big numbers!
We’d love for as many of you to come and support as possible. Here is the information for the meet…
Location: Santa Cruz Strength – 151 Harvey West Blvd, Santa Cruz, Ca, 95060
Time: Lifting begins at 9AM
We have lifters in various weight classes so we will have our ladies going all day!
Make sure to wish these ladies good luck when you see them this week.
___________________
Workout of the Day
A. Seated Box Jumps (Weighted): 5 Sets – 1 Rep
B. Back Squat: 1 Rep Max
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12 Minute AMRAP
400m Run
8 Deadlifts 315/255
12 Toe to Bar
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
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12 Min AMRAP
200m Run
8 Toe to Bar
4 Bar Muscle Up (4 Strict Pull Ups/4 Strict Ring Dips)
We will only have one class time tomorrow. Which is 9am.
I will be getting to the gym by 8:30am. And we will be doing a group warm up at 8:45am.
Come early to stretch out, warm up and mentally prepare.
We are starting at 9am.
See everyone in the morning!
– Joey
___________________
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Workout of the Day
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
*If you have a weight vest, wear it*
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
![[WOMENS STRENGTH]
Just admiring those biceps Gainz.
TONIGHT - 6PM
Open to any women out there wanting to come and learn a thing or two about strength training.
Coached by the one and only Lauren (@lolohoey )
#VivaLaCoalition
#LadiesNight
#CoalitionStrength](https://scontent.cdninstagram.com/t51.2885-15/s640x640/sh0.08/e35/c179.0.722.722/20838367_1603781289646244_1439667651730210816_n.jpg "[WOMENS STRENGTH]
Just admiring those biceps Gainz.
TONIGHT - 6PM
Open to any women out there wanting to come and learn a thing or two about strength training.
Coached by the one and only Lauren (@lolohoey )
#VivaLaCoalition
#LadiesNight
#CoalitionStrength")
