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Showing posts from July, 2018

08-01-2018

Strength & Conditioning  DL 5@65% 5@75% 5+@85%    MetCon In a 3 minute window 200m run, 10 T2B, max reps squat snatches (135/95) *Go until you have reached 30 squat snatches

AUGUST BIRTHDAYS!!

August Birthdays August 1st Marlene Acosta David Matze Chloé Samia August 3rd Sam Gay August 4th Oscar Ortiz August 6th Eric Moore August 8th Charles Delgado Sr. Eric Kalpakoff August 15th Tyson Hardman August17th Vicki Etchart Isidoro Tirade Isaac Ruiz August 18th Megan Coon Henry Armstrong August 20th Miguel Carbajal August 21st John La Tella Brenton Butler Brianna Rutan August 23rd Miguel Vasquez August 24th Benny Barraza August 25th Jason Reed Blanca Rodriguez August 30th Wendy Lockwood Mattison Lawenda August 31st Frank Morino Previous 1 Next

07-31-2018

Strength & Conditioning 6x5 Overhead press (building) + 6 HSPU + :15 handstand hold 6x10 Bicep curls MetCon 10 minute amrap: 10 C2B, 10 DB hang C/J (50/35)(r), 15 pull ups, 10 DB hang C/J (L)

07-30-2018

Strength & Conditioning 10x1 weighted pull ups (building, find a max) 100 straight arm lat pull down MetCon For time: 150 Wall balls (20/14 to 10/9) *every minute 5 burpees ** excluding 0:00

07-25-2018

Strength & Conditioning 6x5 Overhead press 6x20 hollow rocks and arch rocks MetCon For time: 30 thrusters (95/65), 20 Bar facing burpees, 20 Thrusters, 30 BFB

70-24-2018

Strength & Conditioning 8x2 weighted pull ups (building) 100 band pull aparts MetCon 20 min amrap: 15/12 cal row, 30 wall balls (20/14), 15 DL (135/95)

07-23-2018

Strength & Conditioning  3 rounds not for time: 6 single leg broad jumps (2 foot land), 6 kang squats , 8e single leg DL       Back squat 5@40% 5@50% 5@50% 3x10 hamstring curls MetCon 8 min amrap: 8 single arm DB thrusters (50/35 *switch arms every round), 50 DU

07-18-2018

Strength & Conditioning 12 min emom: 1st 3 weighted pull ups, 2nd :20 max effort handstand push ups, 3rd :30 hollow hold MetCon 20 min amrap: 40 DU, 1 clean (start at 65%, add 5-10# per round)

07-17-2018

Strength & Conditioning 3 rounds not for time: 6 single leg broad jumps (2 foot land), 6 empty bar goodmornings, 8e single leg DL       Back squat 75%x5, 85%x3, 95%x1+ MetCon 8 min amrap: 2,4,6,8…. Thrusters (75/55), bar facing burpees

07-16-2018

Strength & Conditioning Bench  75%x5, 85%x3, 95%x1+ MetCon For time: 400m farmer carry (40’s/25’s), 100 push ups, 400m farmer carry, 200 air squats, 400m farmer carry, 100 push ups, 400m farmer carry

07-13-2018

Strength & Conditioning 10 min emom:1 squat snatch (building) Bench press 70%x3, 80%x3, 90%x3+ MetCon For time: 300 DU *every minute 10 push ups including 0

07-12-2018

Strength & Conditioning  10 min EMOM: 1 squat clean (building) 10 min alt emom: even: 6 T2B (add 2 each minute), odd: :30 Handstand hold MetCon ]3 rounds: 300m row, 15 Thrusters (95/65)

07-11-2018

Strength & Conditioning  Back squat 70%x3, 80%x3, 90%x3+ *8 straight leg DL MetCon 12 min amrap: 200m run, 12 Alt db hang snatch (50/35)

07-09-2018

Strength & Conditioning DL 70%x3, 80%x3, 90%x3+ *3 weighted pull ups after each set MetCOn 15 minute amrap: 5 HSPU, 10 BJO (24/20), 15 KBS (53/35)

07-05-2018

Strength & Conditioning  Back squat 65%x5, 75%x5, 85%x5+ *8 hamstring curls after each set MetCon 20 minute amrap: 25 KBS (53/35), 25 KB front squat, 5 DU

07-04-2018

            HAPPY FOURTH OF JULY!!!!

07-03-2018

Strength & Conditioning DL 65%x5, 75%x5, 85%x5+ *3 weighted pull ups after each set MetCon 5 rounds: 400m run, 12 BJO (24/20), 24 wall balls (20 to 10, 14 to 9)

07-02-2018

Strength & Conditioning 10 min emom: 2 squat snatch (touch and go, building) Bench press 65%x5, 75%x5, 85%x5+ MetCon 4 rounds: 500m row, 15 pull ups, M.E. push ups, rest as needed between sets *score is push ups

JULY BIRTHDAYS

HAPPY BIRTHDAY July 1st                                                                   July 16th Craig Love                                                             John Annello James Rogers                                                         Cindy Kosinski July 4th                                                                   July 17th  Reyna Bahena                                                        Sarah McVicar Taylor Boubel                                                                                July 18th July 7th                                                                  Stephanie Lopez Alberto Kywi                                                         Veronique Fourt Houseman                                                                                Cody Silvester July 8th Nick Van Eyck                                                       July 21st Scott Johnson