– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. 9 Foundational Movements x 5 Reps each
II. Mobility

Impact/Focus: Front Squat Heavy Singles
Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance.

Front Squat 1-1-1-1 (90-95% of 1RM)

Notes: Get some (comma) freaks.

Post loads to comments.

“Put Five On It”
For time
25 x Wallball
20 x Toes-2-Bar
20 x Burpee (both hands to rig)

20 x Wallball
15 x Toes-2-Bar
15 x Burpee (both hands to rig)

15 x Wallball
10 x Toes-2-Bar
10 x Burpee (both hands to rig)

Post scores to comments.

About Samy

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4 Responses to 06.01.2017

  1. Pistol Pete says:

    Recumbent bike ride
    “Rolling Hills”: 26:oo -7 miles -166 cals

  2. Daniel says:

    Front Squat Heavy Singles: 245# (92%).

    “Put Five On It”: 9:39 Rx (or thereabouts).

  3. Katelyn says:

    Front Squats: 135 (10# less than I should have, but my knees are a bit achey still from Monday)

    Put Five on It: 15:33 Rx

  4. Abby says:

    Front Squat: 195#

    “Put Five On It”: 13:50 Rx’d

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