Strength: Overhead squat – work to a heavy set of 3 If your shoulders cannot endure this so soon after doing Fran this week, work on your “goat” (the thing that you avoid cause [...]
Looks like Deadlift Friday came early! I’d like to say it was due to Tiny’s b-day but we had it planned that way. Happy B’Day Matt (AKA Tiny – AKA Hanz)!!! Strength: [...]
“Fran” For time, 21-15-9 of: Thruster (95/65lb) Pull-up If you just completed the Elements class, you did Fran last week… and you get to do it again (perhaps less scaled?). [...]
Strength: Cleans – 3 position drills (from floor, above knee, hi-hang). Work to 75% of 1-rep max weight. Perform 5 sets of 1 rep, pausing at each position. Rest 60 seconds between each rep. [...]
Partner Up! For time: Partner A holds barbell in front rack (185/120) while Partner B rows 1500m Partner A holds a static ring plank while Partner B completes 100 burpees Partner A holds a static [...]
Strength: Deficit Deadlifts – warm up then perform your first set of 3 Deficit Deadlifts at 65% (calculate from your 3 rep max), add 10% for your second set of 3, add another 10% for your [...]
Strength: 15 minutes to work to a 1 rep max clean Then, perform the following movements as for as many rounds and reps as possible in 2 minutes – rest one minute – 4 minutes – [...]
Strength: Strict Press – work to a max set of 3 Then, 2 minutes of double-unders for max reps Then, AMRAP 10 minutes of: 14 Push-ups 7 Over-the-box jumps (24/20″) 200m Run EPIC 2 [...]
