Megan and Marsha
AMRAP 5:00 Minutes
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:00 Minutes
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:00 Minutes
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
Post scores for each AMRAP to comments
Box Brief:
Saturday May 26, 2018- Be Relentless Partner Series Competition- 8:00am-2:30pm
Wallballs: Balance
No matter if we’re running, jumping, squatting, or lifting, it’s all about finding center of balance. We know when we are standing in everyday life that our weight isn’t forward on our toes or way back on the heels. We stay balanced right over the center of the foot. Keeping the chest up and the ball up helps keep weight balanced and wallballs looking good.
Back Squats: Each set to be completed “On the 3:00 Minutes”:
Set #1 – 6 Back Squats @ 71% of 1RM Back Squat
Set #2 – 4 Back Squats @ 76% of 1RM Back Squat
Set #3 – 2 Back Squats @ 81% of 1RM Back Squat
Set #4 – 6 Back Squats @ 76% of 1RM Back Squat
Set #5 – 4 Back Squats @ 81% of 1RM Back Squat
Set #6 – 2 Back Squats @ 86% of 1RM Back Squat
Set #7 – 6 Back Squats @ 81% of 1RM Back Squat
Set #8 – 4 Back Squats @ 86% of 1RM Back Squat
Set #9 – 2 Back Squats @ 91% of 1RM Back Squat
Post loadings to comments
Nate
Box is Closed to reflect the Victoria Day Holiday
OTM for 20:00 Minutes
Odd Minutes: 10 Burpees
Even Minute: REST
Ricky
OPEN
5 Rounds
10 Clean and Jerks #135/#95
50 Double Unders
PERFORMANCE
5 Rounds
10 Clean and Jerks #115/#75
35 Double Unders
FITNESS
5 Rounds
7 Clean and Jerks #95/#65
20 Double Unders
Post scores to comments
Mitch
In Teams of 2, For Time
3 Rounds
40 Calories Bike/Row/SkiERG
40 Sumo Deadlift High Pull #95/#65
3 Rounds
30 Toes-Bar
30 Hang Power Snatch #135/#95
3 Rounds
20 Chest to Bar Pullups
20- Push Jerks #155/#105
Post times to comments
How much do you bench bro?? Eric and Cody
3 Rounds for time:
400m Run
21 Burpees
Post times to comments
Additional Comp Training
Part #1: On the Minute for 9:00 Minutes
1 Tempo Front Squat
3 Seconds Down
3 Seconds Pause in the Bottom
3 Second Stand
Set #1 – 1 Rep @ 60% of 1RM FS
Set #2 – 1 Rep @ 60% of 1RM FS
Set #3 – 1 Rep @ 60% of 1RM FS
Set #4 – 1 Rep @ 64% of 1RM FS
Set #5 – 1 Rep @ 64% of 1RM FS
Set #6 – 1 Rep @ 64% of 1RM FS
Set #7 – 1 Rep @ 68% of 1RM FS
Set #8 – 1 Rep @ 68% of 1RM FS
Set #9 – 1 Rep @ 68% of 1RM FS
Rest 3:00
Part #2
2 Sets of 10 – Back Squats
With the same loading that we finished with on our ninth set of front squats, complete:
Rest 2:00 between sets.
Making Other People Better
For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)
Post scores to comments
