Skill of the Week - Pistols
Strength - Deadlift 5 @75%, 3 @85%, max @95%
"Jacket of Pain"
For Time
400m run
100 Push Press 45#/35#
400m run
75 Push Press 45#/35#
400m run
50 Push Press 45#/35#
400m run
25 Push Press 45#/35#
Workout Of the Day
Skill of the Week - Pistols
Strength - Press 5 @75%, 3 @85%, max @95%
For Time
100 Burpees
Skill of The Day - Kettle Bell Work
"Baseline"
For Time
500m Row 40 Air Squat 30 Sit Up 20 Push Up 10 Pull Up
Skill of The Day - Kettle Bell Work
"Quad Killer"
For Time
Run the 800m Overpass
On the way out stop at each street light and perform 10 air squats
Skill of The Day - Kettle Bell Work
Strength - Back Squat 3 @70%, 3 @80%, max @90%
"Death by Front Squat"
155#/115# Every Minute On The Minute do 1 FS continue to add one FS till you can't complete the reps in the allotted time.
Skill of The Day - Kettle Bell Work
Strength - Bench 3 @70%, 3 @80%, max @90%
6 Rounds For Time 200m Run 10 Toe through rings
Skill of The Day - Kettle Bell Work
15 min As Many Rounds/Reps As Possible
35 Double Unders (if doing singles triple up) 14 Lunges 5 Power Cleans 155#/115#
Skill of The Day - Kettle Bell Work
Strength - Dead Lift 3@70%, 3@80%, Max @90% For Time "Upside Down Fran" 9-15-21 Thrusters 95#/65# Pull-ups
GYM IS CLOSED TODAY MONDAY MAY 23rd FOR VICTORIA DAY
Skill of The Day - L-Sits
15min As Many Rounds As Possible 5 Burpees 10 MYSTERY MOVEMENT .... 15 Sit Ups
GYM WILL BE CLOSED MONDAY MAY 23rd FOR VICTORIA DAY