Search

Skill/Deload Week!


Hey MEF'ers. This week we will be focusing on skills and a Deload to give our bodies a break. We will use this week to work on different movements, core work and gymnastic movements like Handstand push ups, Toes 2 Bar, Pull ups, and other movements that need attention.  We will start a new strength cycle next week! 

Strength: 

1) Turkish Get ups. 5x5 Each arm. Moderate weight. 

2) Hollow body holds. Max effort. 5 sets

Conditioning: 3rds

75 Dubs

21 KBS (55/35)

12 Pull ups 


44 views

Recent Posts

See All

Friday Sept 17th WOD

Strength: 10MIN EMOM 1 squat clean 1 hang squat clean 1 Hang Power Clean (increase weight as you go) Conditioning: 15 Min Amrap 200 Meter Run 9 Burpees over bar Max Overhead Squats (95/65) (75/55) *Ma

Sept 17th WOD

Strength: Bench Press 4 x 5reps @ 80-85% 1 RM Triple Set Hammer Curls 3x12 Tricep Ext 3x12 DB Rows 3x12 8 Rounds (15min Cap) 8 Pull Ups 8 Box Jump Overs 8 Toes to Bar 8 Box Jump Overs RX+ Men/Women:

Wednesday Sept 16th WOD

Warm Up: Push Jerk Review Parnter WOD 50 Power snatches (75/55) 50 KBS 50 Weighted Sit ups 50 shoulder press (75/55) 40 Power snatches (95/65) 40 KBS 40 Weighted Sit ups 40 push press (95/65) 30 Power

SMALL GROUP TRAININGPERSONAL TRAININGATHLETIC PERFORMANCE TRAINING

NUTRITION CONSULTAIONCLASS MEMBERSHIPS