• OPEN GYM OR OLYMPIC LIFTING

    May 23rd: 

    Open Gym 10am - 11am

    Olympic Lifting with Coach Emily 11am-1pm (10 dollar drop in)


  • CLEAN AND JERK, "AIR FORCE WOD"

    May 22nd Workout of the day:

    Work up to a Clean and Jerk 1 rep max

    then...

    "Air Force WOD"

    For time:

    20 Thrusters 95/65 pounds
    20 Sumo deadlift high pulls
    20 Push jerks
    20 Overhead squats
    20 Front squat
    Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

    post time completed

  • BENCH PRESS, KNEE RAISES, SWINGS, RUNNING

    May 20th Workout of the day:

    Bench Press 3-3-3 + (70%,80%,90%)

    then...

    5 rounds for time:

    12 Hanging Knee Raises
    21 Kettlebell Swings 53/35 pounds
    400 Meter run

    post time completed

  • OVERHEAD SQUAT, PULL UP, WALL BALL, SIT UP, ROPE CLIMB

    May 20th Workout of the day:

    New Olympic Lifting Wednesday night class with Coach Ricky 730pm - 9pm (10 dollar drop in)

    Work up to a 1 rep max Overhead Squat

    Strict Pull up 3 x max reps

    then...

    For Time:

    50-40-30-20-10

    Wall Balls (20/14)

    Sit-ups

    Finisher Rope climb practice


    Finisher
    Rope climb practice

  • DEADLIFTS, PRESSES, CLEANS, HANDSTANDS, BOX JUMPS

    May 19th Workout of the day:

    Deadlift 3-3-3 + (70%,80%,90%)

    Press 3-3-3 + (70%,80%,90%)

    then...

    Complete as many rounds as possible in 12 mins of:

    5 Power Cleans, 185/115 pounds
    7 Handstand Push-ups
    9 Box Jumps, 24/20 inch box

    post rounds completed

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