Monday, April 11th, 2016

Workout of the Day Back Squat Find your 5 rep max. 5, 5, 5, 5, 5 then 12 minute AMRAP: 6 Push Press 12 Pull Ups 18 Hip Extensions Level 1: 55/35#, jumping pull ups, 35/15# good mornings Level 2: 75/55#, banded pull ups, 45/35# good mornings Level 3: 115/75#, pull ups, GHD hip extensions…

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Happy Birthday, Lisa M!

Workout of the Day Shoulder Press Find your 5 rep max. then 3 rounds for time: 400 m Run 20 Box jumps 10 Hang Power Cleans Level 1: 15″/12″ BJ, 75/35# power cleans Level 2: 20/18″ BJ, 115/75# power cleans Level 3: 24/20″ BJ, 155/105# power cleans *just a reminder that these “Rx. levels” are…

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Happy Birthday Adam & Dean!

Workout of the Day 20 minute AMRAP: In pairs, complete: 200 m farmer’s carry 10 tire flips (alternating) 20 wall balls (split however you like) 30 medball pass sit ups Level 1: 26/15# kb, 10/4# ball, plate flips Level 2: 35/26# kb, 15/10# ball, tire flips together Level 3: 53/35# kb, 20/15# ball, alternating tire…

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