Monthly Archives: April 2018

Monday, April 30 Gym Open @ 5:15pm

PREPARATION: Run 1 lap 10 Burpees 10 Pause Goblet Squats 10 Elbow Rotations with bar on back STRENGTH: E2MO2M, for 14:00, complete the following: 2 Pause Front Squats build over the course of the sets to a heavy double REST … Continue reading

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Friday, April 27 Gym Open @ 6:15am

  PREPARATION: Row 750m 10 Push Ups +10 Sit Ups + 10 Air Squats 10 DB Bench Press STRENGTH: Bench Press as follows: 10 reps @ 40% 9 reps @ 50% 8 reps @ 55% 7 reps @ 60% 6 … Continue reading

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Thursday, April 26 Gym Open @ 6:15am

  PREPARATION: Row 30/24 Calories 10 reps of DB RDL  10 Kneeling Medball Catch Up-high and Slam Down things:) 10 reps of Lying Straight-arm Pulldowns STRENGTH: Deadlifts as follows: 10 reps @ 40% 9 reps @ 50% 8 reps @ … Continue reading

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Wednesday, April 25 Gym Open @ 6:15am

PREPARATION: Row 1000m 20 reps of Double Band Lying “Y” 10 High Pulls with bar 10 Squat Clean Thrusters with bar STRENGTH: E2MO2M, for 20 minutes (10 sets): Hang Power Clean + Power Clean Build to today’s heavy complex. Met-Con … Continue reading

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Tuesday, April 24 Gym Open @ 6:15am

Find your tribe. PREPARATION: Row 30 Calories 10 Strict Press @ 65/45 Snatch Barbell Warm-Up 5 reps of each Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below … Continue reading

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Monday, April 23, Gym Open @ 5:15pm

It is Prowler Flu Season:) PREPARATION: Run 1 lap 10 Goblet Squats with an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats STRENGTH: Back Squat as follows: 10 … Continue reading

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Friday, April 20 Gym Open @ 6:15am

  cuz why woudn’t ya? PREPARATION: Row 1000m 10 Renegade Rows 10 Bench Flyes STRENGTH: Bench Press as follows: 5 reps @ 50%, 55% and 60% 3 reps @ 65%, 70% and 75% 1 rep @ 80%, 85% and 90% … Continue reading

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