Two Sets AQAP Single Hand Paloff Press – 10 E/S Single Leg Bridge Ups – 20r 10 V + T 2 ½ or 5 E/H Then…, Strength Close-Grip Incline Bench Press (One 45#) – 78% x 4r x 5s @ 3030 Superset w/…., 35 Double_Unders or High Knee Singles Then…, Gymnasty 5 Sets AQAP (As…
Two Sets AQAP Paloff Press – 10 E/S Bear Crawl 20m KB FR Walk 20m Then…, Clean Warm-up Then…, Olympic Every :30 for 10:00 Power Clean (Build) Then…, Strength + Skill Back Squat – Quickly build to BW (Bodyweight) then perform 1s x 20r then 2s x 10r Superset w/…, 30 Double_Unders or High Knee…
Weekend Schedule: Open Saturday 8a-9a-10a-11a (NO KIDS/TEENS CLASSES) CLOSED Sunday. HAPPY EASTER!!!! ======================================================= Two Sets AQAP Quadruped Thoracic Rotations – 10 E/S Side Plank :30 E/S Then…, 0:00 – 5:00 200 Double_Unders 5:00 – 15:00 Z-Press Test Goal: 200+ 15:00 – 20:00 Rest 20:00 – 30:00 Run 1 Mile or Row 2K Don’t be afraid…
Weekend Schedule: Open Saturday 8a-9a-10a-11a (NO KIDS/TEENS CLASSES) CLOSED Sunday. HAPPY EASTER!!!! ======================================================= Two Sets AQAP Goblet Squat Hold x 1:00 @ 50/30# Slow Bear Crawl 20m Then…, 4 Sets AQAP Double KB Swing x 20r + 8 Burpees to overhead target Then…, Deadlift – 73% x 3r x 8s Superset w/…, 5 Bounding Box…
Three Sets AQAP Standing Paloff Press – 15 E/S Bulgarian Split Squat @ 3201 x 8 E/S Then…, 2:15 RKC Plank Hold, 45/35# Then…, Bench Press – Build to a Heavy Double in 15:00 Then…, Teams of 3 5K Row Switching Every 250m Goal for team of M: under 16:00 Goal for team of W:…
Two Sets AQAP Goblet Squat Hold 1:00 @ 50/35# Star Plank Hold :30 E/S Then…, EMOM x 10:00 O: Weighted Wall Sit, 25/15# E: 40 Double_Unders or High Knee Singles Then…, Front Squat – Quickly build to 80% then do 4s x 3r Then…, With a Partner EMOM x 8:00 Even: 10-15 Ring Rows Odd:…
Two Sets AQAP Bear Crawl 30m Bridge Ups – 20r Powell Raise – 10 E/S Then…, Close-Grip Floor Press – 70% x 4r x 5s @ 3030 Superset w/…., 35 Double_Unders or High Knee Singles Then…, 5 Sets AQAP 5 Toes 2 Bar @ 1210 Or… 5 Toes Through Ring @ 1210 Then…, 30 Wall…
Two Sets AQAP Lunge Paloff Press – 10 E/S Single Leg Reach – 10 E/S Quadruped Thoracic Rotation – 10 E/S Then…, Back Squat – Quickly build to 85% then do 5s x 3r Superset w/…, 30 Double_Unders or High Knee Singles Then…, Shoulder Press – 12-10-10-8 @ 1220 Superset w/…, 4.4 Ring or Bar…
Back Squat – 80% x 5 x 5 Then…, Barbell Jump Squat 4 x 10 @ 115/75# Then…, “Bern Test” Two Rounds For Time 100 Double-Unders 30 Lunge In Place w/ 30% of Back Squat 20 Burpees On Your Own Run 1 Mile Newbie: 1 Min Walk – 1 Min Run For 10:00
