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Sumo Deadlift
work up to and find new 1 rep max
then,
(optional) speed squat
8 sets x 2 reps @ 55% 1rm w/ bands
post new pr's to comments.
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complete as many rounds and reps as possible in 20 minutes of:
run 400 meters
max reps handstand push-ups
post rounds and total reps to comments.
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weighted pull-up
7 sets x 1 rep on a 90 second send-off
(option) speed bench
8 sets x 3 reps @ 55%1rm w/ band
then,
3 rounds for time of:
10 deadlift
50 double unders
For the deadlift, choose a weight between 55 and 60% of your 1rm. Post loads and times to comments.
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warm-up clean progression (one time through)-
tall muscle clean, 10-15 reps
front squat, 10-15 reps
heaving hang clean, 10-15 reps
high hang clean, 10-15 reps
mid thigh hang clean, 10-15 reps
clean deadlift, 10-15 reps
then,
full squat clean
1-1-1-1-1-1-1
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Team "Murph"
In a 2-person team, complete the following as quickly as possible:
run 1 mile
100 pull-ups
200 push-ups
300 air squats
run 1 mile
Only 1 team member can be working at any given time, this includes the run. Partition pull-ups, push-ups, and squats as desired. Post times to comments!
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Doors open at 7am and close at 9am. We will have regularly scheduled programming as well as a team "hero" workout. It's going to be a blast and a great way to kick off your Memorial Day!
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sumo deadlift
start with 70% of your current 1rm, complete 1 rep every 2 minutes adding 10 pounds (females) or 20 lbs (males) each round until you are no longer able to continue.
(optional) speed squat
8 sets x 2 reps @ 50% 1rm w/ bands
4 rounds 10-15 reps back extension and ab of your choice.
post deadlift loads to comments.
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complete as many rounds as possible in 12 minutes of:
5 overhead squat 115/75
10 burpees with lateral jump over parallette
15 sit-ups
post rounds and partial rounds to comments.
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weighted pull-up
10 sets x 2 reps on a 2 minute send-off
then (optional)
speed bench
8 sets x 3 reps @ 50% 1rm with band
post loads to comments.
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3 rounds for time:
800 meter run
30 box jumps
30 wall ball
3 minute rest
post times to comments.
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clean progression:
tall muscle clean x 15 reps
front squat x 3 reps
heaving hang clean x 3 reps
hang clean x 3 reps
clean deadlift x 3 reps
full clean x 1 rep x 7-10 sets
then,
"Elizabeth"
21-15-9 reps of:
clean 135/95
ring dips
compare to date is 091211. post times to comments.
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sumo stance deadlift
3-2-1-1-1-1-1
speed deads
6 x 2 @ 60% 1rm w/ bands
post loads to comments.
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