by admingabfleming | Apr 12, 2021 | Uncategorized
04/13/2021Shoulder Press (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt Opt. 2 7×2 @ 80% of 1RM Opt.3 Bench Press Opt. 4 Accessory WorkMetcon (AMRAP – Rounds and Reps)15 min AMRAP: Rx 200 m. run/row 7 Cleans 95/65 1...
by admingabfleming | Apr 11, 2021 | Uncategorized
04/12/2021AnnouncementsWeek 2 of the Pushup Challenge. We will be taking on the bring Sally up pushup challenge before the strength piece. If you can’t make it in, take it on from home and log it in WODIFY! Back Squat (1 Rep Max)Opt.1 55%x5, 65%x3, 70%x2, 75%x1,...
by admingabfleming | Apr 9, 2021 | Uncategorized
04/10/2021Clean (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 Accessory Work/ Push-up contest Opt. 4 SnatchMetcon (AMRAP – Rounds and Reps)Partner WOD! 15 min AMRAP: 50 TTB’s/KTC 100...
by admingabfleming | Apr 8, 2021 | Uncategorized
04/09/2021Shoulder 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 Accessory Work Opt. 4 Bench PressMetcon (Time)For Time: 25-20-15-10-5 Wallballs 1-arm Snatches Rx+50/35Metcon (Weight)Accessory Work:...
by admingabfleming | Apr 7, 2021 | Uncategorized
04/08/2021Deadlift (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 Accessory Work
by admingabfleming | Apr 6, 2021 | Uncategorized
04/07/2021AnnouncementsOpen Gym during all Wednesday classes. Come in and test your pushups and take on the pushup challenge.Metcon (AMRAP – Rounds and Reps)25 min AMRAP: 400 m. Run then 5 Rounds 5 Pullups 10 Pushups 15 Air Squats Rx+ Weighted...
