Past Entries

Monday 12-10-18

10-9-8-7-6-5-4-3-3-1

Deadlift – 1.5 x BW (no less than 65%/no more than 80%)

Bench – BW (no less than 70%/no more than 80%)

Clean – 3/4 BW (no less than 60%/no more than 70%)

Optional Finisher

3x

400m Run/row/ski/bike

20 banded Tricep extension

15 dB Curls

10 t2b

Monday 11-26-18

3×8 Back Squats: TUT- Time Under Tension

Each set of 8 should take :40 (:05 per rep)

(Lower on a :04 count/ up on a :01)

Then

For Time: Linchpin Test 7

4 ROUNDS

4 Power Clean 205/145 (82-87% of C+J)

4 Front Squat

4 Shoulder to Overhead

Thursday: Turkey Day

CLASS TIMES: 8:00 & 9:00am

(Friday: Open Gym 10-12:00)

Thursday Options

1. 30 AMRAP

5 Hang Squat Cleans 165/115

7 Push-Press 165/115

9 Strict Pull ups

40 Doubles

2. For Time

Run 100

10 Push ups

Run 200

20 Kb Snatch 35/26

Run 300

30 K2E

Run 400

40 Pull ups

Run 500

50 Wallball 20/14

Run 600

60 Kb goblet squats 35/26

Run 700

70 Burpees

Run 800

80 Sit ups

Wednesday 11-21-18

Thanksgiving Gym Hours: 8 & 9am Only

Friday: Open Gym 10:00-12:00

Wednesday Workout

Tabata Everything

(:20 work – :10 Rest x 8 Rounds)

1:00 between stations

1. Row

2. Assault bike

3. Plank

4. Doubles

5. Abmats

6. Kb Swing

7. SkiErg