by admingabfleming | Oct 25, 2020 | Uncategorized
10/26/2020Shoulder Press (1 Rep Max)Opt.1 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 7×2 @ 80% of 1RM Opt. 3 Juggernaut (Testing Week) 50%x5, 60%x3, 70%x2, 75%x1, 80%x8+ Last set is Max-Effort. Any reps over 8, increase your TRM by...
by admingabfleming | Oct 23, 2020 | Uncategorized
10/24/2020Deadlift (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 7×3 @ 75% of 1RM Opt. 3 Juggernaut Week 5 60%x3, 67.5%x3, 3×8@ 72.5% of TRMMetcon (Time)For Time: 50 Calorie row/bike 40 Wallballs 30 Sumo-Deadlift High-pulls 75/55...
by admingabfleming | Oct 22, 2020 | Uncategorized
10/23/2020Push Press (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 7×3@ 75% of 1RM Opt. 3 10 min EMOM 3 reps @ 60% of 1RMMetcon (AMRAP – Reps)4 Rounds: 3 min AMRAP: 3 Rounds: 5 Burpees 10 KB Swings then ME W. Lunges -Rest 1 min-...
by admingabfleming | Oct 21, 2020 | Uncategorized
10/22/2020Clean (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3 Opt. 2 5×3 @75% of 1RM Opt. 3 10 min EMOM 3 reps @ 60% of 1RM As an alternative to the Clean, practice the SnatchMetcon (AMRAP – Rounds and Reps)12 min AMRAP: (Rx) 5 Clean and...
by admingabfleming | Oct 20, 2020 | Uncategorized
10/21/2020AnnouncementsAll Wednesday classes are Open Gym! Take this opportunity to make up any lifts from earlier in the week or last week, work on skills, take on the workout of the day, endurance WOD or the At-home WOD or just come in and have a good chat with...
by admingabfleming | Oct 19, 2020 | Uncategorized
10/20/2020Back Squat (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 7×3 @ 75% of 1RM Opt. 3 Juggernaut Week 5 60%x3, 67.5%x3, 3×8@ 72.5% of TRMMetcon (AMRAP – Rounds and Reps)12 min AMRAP: 10 1-arm Snatches 30...
