12 min AMRAP of:
– 5 Deadlift (225/135)
– 7 Tall box jumps (30/24)
– 9 Pull-ups
Author: Ryan Savard
Bench Press 5×5
As fast as possible:
50-40-30-20-10
– Double Unders
– KB swings (Russian) (1.5/1)
– Squats
Get Rowdy, Stay Loud
11 Beginner Strength Training Tips for Women
Paleo-Friendly Tips for Carb Lovers (you guys will like #10)
Mobility vs. Flexibility: What’s The Difference?
Be thinking of a goal that can be reached in a month’s time. Something like “I want to string together 20 double unders” or “I want to increase my back squat by 10lbs”. I’m going to be asking for them at the end of the week!
Shoulder Mobility
then…
Skill: Power Snatch
then…
For time:
21-15-9
– Power Snatch (95/65)
– Overhead Weighted Sit-up (25/10)
– 200m run
then…
January Challenge (if you haven’t beasted it yet)
Four sets of:
Front Squat x 6 reps @ 30X0
Rest 45 seconds
Pull-Ups x 8-10 reps @ 21X0 (C2B if capable)
Rest 45 seconds
Abmat Sit-Ups x 20 reps (AFAP)
Rest 45 seconds;
then…
Complete as AMRAP in 8 minutes of:
Wallball x 10 reps (20/15)
Bear Crawl x 20 yards
Ball Slams x 10 reps
Walking Lunge x 20 yards
Starting Early
via YouTube
Some debating going on about this video. How do you feel about a child this young doing these movements?
Build up to a heavy clean and jerk in 3-4 attempts:
then…
3 rounds for max reps:
– 30 sec amrap clean and jerk – 115#/75#
– 30 sec amrap box Jumps – 24/20′
– 30 sec amrap KBS – 1.5/1
– 30 sec amrap burpees
– rest 3 minutes
Determination
via YouTube
After practicing muscle up progressions in class the other night, Jen H. was determined to nail a bar muscle up. Well today she did and here is proof.
If you have a goal in mind and want to reach it, please feel free to use the gym at your disposal. Let me know what you want to work on and when you want to work on it and I will try my best to help you make it happen! Having trouble thinking of something? Let’s brainstorm!
Free Saturday Workout at 10am – Hide yo kids! Hide yo wife! Bring friends!