IMG_0765ANNOUNCEMENTS: – 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. 2-3 Rounds of 1 x Indoor Lap Medicine Ball Complex 5 x Air Squat to Med Ball 5 x Med Ball Deadlift 5 x Med Ball Deadlift + Shrug 5 x Medicine Ball Cleans 5 x Med Ball Thrusters 5 x Med Ball Thruster Toss+Catch (in place) 5 x Squat Jump off Medicine Ball to max height III. Mobility Impact/Focus: Front Squat 1RM Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat. Front Squat 1-1-1-1-1RM Notes: To reference previous scores from 04.17.2017 please click HERE. Post loads to comments. "Swang" Four rounds for maximum repetitions + kcal possible. Complete as many repetitions as possible during each movements' minute long work interval. 1:00 x Push Press (95/65lbs) :15 x Rest/Transitions 1:00 x GHD Sit-ups :15 x Rest/Transitions 1:00 x Row (kcal) 1:00 Rest... Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks. Post scores to comments. Skill Development: Select one of the following I. Back Extensions 3×10 II. Glute Ham Raises 3×10 III. Back Extensions 3×15 Iv. Good Mornings 3×10

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3 Responses to 06.05.2017

  1. Daniel says:

    Front Squat 1RM: 2 × 1 @ 255#. (No PR.)

    “Swang”: 64 • 120 • 56 Rx.

  2. Katelyn says:

    Front Squat: 145 (failed at 155)

    Swang: 34/91/45 Rx

  3. Abby says:

    Front Squat: 215# PR!

    “Swang”: 87/62/65 Rx’d

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