Thursday 7/11/19
STRENGTH 1) Sumo Deadlift : 3/8 x 3 @60%, every 60s. - RX+ Against band @50% 2) Kneeling Jump + Box Jump: 1/6 x 3 (1 rep of each = 1 rep). Rest 60s. – L2/L1: Seated Dynamic Vertical Jumps: 6 x 3. Rest 60s. METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front...
Wednesday 9/10/19
SKILL 15 Minutes of: 1 Olympic Lifting Skill – Snatch or Clean + Jerk Variation METCON 10 Rounds of: ”Hard Effort Cardio” 30s on/60s off of: Choose between – row, bike, Dbl Unders *Score = lowest distance rowed in your 30s interval.
Join the #800g Challenge
JOIN THE #800gCHALLENGE® WHAT IS IT? The #800gChallenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or...
Tuesday 7/9/19
STRENGTH 1) Shoulder Press : 3/6 x 3 @60% of Last Friday. Rest 60s. -RX+ Against Bands @50% 2) Chest Supported DB Rows: 1/4 x 10. Rest 60s. METCON AMRAP 12: 10 C2B 10 Burpees 100 Ft. Single Arm OH KB Carry (50 ft. each) L2: (Pull-ups) L1: (Banded Pull-ups)
Monday 7/8/19
STRENGTH Back Squat: 5RM. Rest 2:00 METCON 5 Rounds of: 100ft Sled push (moderate weight). Rest 60-90s. Then, 4 Rounds of: 30 Air Squats 15 Russian Swings (70, 53) Rest 60s. Then, 3 Rounds of 30s on/30s off: Elbow Plank w. plate on back
Friday 7/5/19
STRENGTH Shoulder Press: 5-4-3-2-1+. Rest 2:00 METCON ”Jones Bones” AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (20s Elbow...
Thursday 7/4/19
Jag 28 For Time 800 meter Run 28 Kettlebell Swings (2/1.5 pood) 28 Strict Pull-Ups 28 Kettlebell Clean-and-Jerk (2 x 2/1.5 pood) 28 Strict Pull-Ups 800 meter Run Use a single kettlebell for the swings; two kettlebells for the clean-and-jerks. U.S. Air Force Senior...
4th of July Hours
Happy 4th of July!! 9AM & 10AM class only
Wednesday 7/3/19
METCON With a 30:00 Running Clock: 2k Row Then with the remaining time max rounds of: 100 Meter Farmer Carry (70, 53) 50 Meter Front Rack Barbell Carry (135, 95) 100 Meter Sledpush (Moderate Weight) Rest as needed between rounds.
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