Wednesday May 23, 2018


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

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Tuesday May 22, 2018

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 

 

Friday May 18, 2018


How much do you bench bro?? Eric and Cody

3 Rounds for time:
400m Run
21 Burpees
Post times to comments 

Additional Comp Training

STRICT PRESS
4 Sets of 6 RepetitionsSame weight across all four sets. All repetitions taken from the rack.

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.