Workout of the Day
A. Push Jerk: HEAVY Single – Do it 2 More Times (3 Total)
*Work to 90-95% – 3 Singles
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For Time:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Wall Balls 20/14 (30/20)
* 5 HSPU Between Rounds
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Wall Ball
All posts tagged Wall Ball
We will be closed this Saturday. All of our coaches are going to be doing certification courses to help further their education and bring back new knowledge for all of you. Candace and Lauren are going to San Jose for their Powerlifting Coaching Certification and Joey will be in Southern California learning ways to help improve the business.
We are going to have some exciting new things coming to the gym. This is the starting process of things to come.
Regular schedule for the remainder of the weekend. Only change is Saturday morning. Thank you all for understanding.
– Joey
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Workout of the Day
A. Front Squat @60% + Chain: 10 Sets – 2 Reps (Every :45sec)
B. Sumo Chair Deadlift (TOUGH 3) – Stand up every rep (10 minutes)
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3 Rounds
Max Rep Conventional Deadlift: 10-12 Rep Range (60-70%)
Max Rep Wall Balls: 20+ Rep Range
-REST 1 MINUTE-
Workout of the Day
A. Box Squat @60% + Chain: 10 Sets – 2 Reps
B. Front Rack Reverse Lunges: HEAVY 5 Reps Per Leg
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For Time:
3 Rounds
400m Run
30 Wall Balls 20/14
15 Deadlifts 225/155
Workout of the Day
A. Safety Squat Bar or Cambered Bar: Heavy 5 Rep (4-5 Sets)
B. Sumo Deadlift: 8 Sets – 2 Reps (Add weight each set. Speed is still key)
+
For Time:
42-30-18
Wall Balls
Sit Ups
Workout of the Day
A. 8 Minute EMOM
Power Snatch @75%: 8 Sets – 3 Reps
B. 8 Minute EMOM
Power Clean @75%: 8 Sets – 3 Reps
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3 Rounds For Time:
25 Wall Balls 20/14
5 Clean and Jerks 165/115
Workout of the Day
A. Floor Press: 3 Rep Max (pause on floor) -OR- Bench Press: 1RM (For Those Who Missed Last Week)(15 Minutes)
B. Drop to 75% of A: 3 Sets – AMRAP (5-8 reps is goal)
C. Ring Dips: 5 Sets – 5 Reps
*Tough but doable weight for 5 Reps
*Body Weight
*Smallest Band Possible
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10 Minute AMRAP
10 Wall Balls 20/14
10 Pull Ups
10 HSPU
Workout of the Day
A. Back Squat: 90%+ – 3 Reps (Testing Openers For Those Competing June 24th) (15 Minutes)*If 90% feels easy, add weight. This will give us an idea where we will open for the meet
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10 Minute AMRAP
5 Burpee Pull Ups
10 KBS 70/53
20 Wall Balls 20/14
