Reminder:!!! Saturday at 11am we are having a Nutrition Seminar with Dr. Tracey Greenwood!
Come workout at 9am on Saturday and stay for the seminar!
Strength: Front Squats:
3x3 @ 90%
Then 1 set of 20 reps unbroken. Lower the weight to about 50%
Conditioning: Re Test! WOD was done on Dec 19th. Compare times!
Conditioning: (20min Cap)
8 ROUNDS 16 FRONT RACK Alt LUNGES (135/95) ( 115/75) 16 BOX JUMP OVERS
(can lunge frontwards or backwards)
HAPPY BIRTHDAY TRISH AND KATHY!! ENJOY YOUR DAY! STRENGTH: BENCH PRESS 1 X10 @ 60% 1X8 @ 65% 1X6 @ 70% 1X6 @ 75% 1X6 @ 80% BICEP CURLS 3X12 TRICEP EXT: 3X12 CONDITIONING: FOR TIME 10 Power Cleans (11
Conditioning: Partner WOD: 10 rounds (5 each, partner switch after full round): 10 HSPU/ kneel and Press 10 toes to bars/Knee to chest — Then 8 rounds (4 each, partner switch after full round): 200m r
Strength: 12min EMOM Even: 4 Front Squats Odd: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 70% of that # Conditioning: For Time: 60 Alternating Dumbbell Lunges (50/35)(45/25) 30