A1) Close grip bench press @30X1; 2-3×3; R20S
A2) DB Romanian deadlifts @20X1; 8-12×3; R2M
B1) Front rack walking lunges 20 steps; 3 sets; rest 30 sec
B2) Side bridge 45 sec L; 3 sets; rest 30 sec
B3) Side bridge 45 sec R; 3 sets; rest 30 sec
B4) Superman hold 45 sec; 3 sets; rest 90 sec
C) Coach’s choice finisher
Dr. Matt Yocom from Airrosti Rehab Center will be at the gym this Saturday during regular class times to give out complimentary assessments and treatments.
Sign up by clicking HERE.
A) Power clean cluster TnG
2.2.2 x 3 R10S/2-3M
+
– Power clean TnG x 5 build per set
– 8 burpees AFAP
– row 20 sec all out
R4M x 5
10 min AMRAP 80-90%
– 3 front squat from ground (135/95, 115/75, 95/65)
– 30 DU
– 200 m run
R3M
10 min AMRAP 80-90%
– row for cal
R3M
10 min AMRAP 80-90%
– 10 russian swings 1.5pd
– 10 walk lunges
– 200 m run
A) Overhead squat 3, 3, 3 @30X1; R2-3M
B) EMOM x 10
– 1 power snatch + 1 overhead squat + 1 hang power snatch
C) Row 500m @ 90%
– Rest 2:30 x 3-4 (compare to 5/27)
A) RFESS 4-6/side x 3 @ 30X1; R30 btwn – 60 sec after both (heavier than 5/16)
B) EMOM x 10
Even: 5-10 T2B
Odd: 8-12 Wallballs (20/14)
C) 30 TGUP not for time (53/35)
*smooth and steady on TGUP
A) EMOM x 12 min
Even: Close grip bench press 70% @ 20X1; 3-4
Odd: Romanian deadlift @ 20X1; 4-5 reps (moderate, perfect form)
B1) Weighted pull-up 2-3; R20S
B2) DB bent over row 4-6; @ 20X1; R2M
C) AD or row for max cals in 1 min
– rest 3 min –
AD or row for max cals in 1 min
We are so very proud of Kay Knox as she officially became part of the Dallas Fire Department last Friday! When Kay started here almost 2 years ago she was struggling to pass the physical test required to get into the academy. Kay got stronger, faster, and overall more badass and crushed it. We are so lucky to have her, Charles, and Lullaby as members. Way to go Kay!