It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, May 21, 2018

PULL-PUSH it...

Mobilize & Flex
Warm-Up
3min Light Row / Run
60s Alt Sampson Stretch
1 Rnd STRICT Cindy
10 Mini-Hurdle Hops
60s Spidey & Reach
1 Rnd STRICT Cindy
10 Mini-Hurdle Hops
60s Warrior Squat
-----------------
BB Warm-Up
-----------------
BOX SQUAT
OTM x 10m:
2 x Box Squats (@60% Max Back Squat)

FRONT SQUAT
4 x 7  (climbing)
60%-63%-66%-69%

BODY ARMOUR
NOT for time, but if you know it, that is fine...
10-9-8...3-2-1
Bent-Over Row
DB Bench Press
*10 Abmat Sit Ups b/t Rnds (or 200m Run, if you want)

A.Johns ~ 120# / 95-105-115-125 / 14:51 (w/ 200m)
Z. Wendt ~ 235# / 200-210-225-235 /
tb ~ 215# / 185-190-200-210 / 95# & 40#DB ... 10 Abmats b/t

The Lord is great and worthy to be praised
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1 comment:

  1. Shawn BrehmMay 21, 2018 at 8:11 PM

    modified to how I'm feeling

    Back squats:
    1-3 sets 78% 175x4
    4-5 sets 82% 185x4

    For time:(6:34)
    Cindy
    15 ohs w/85lbs
    1,000 m row

    For time: (15:38)
    35 hspu 9-6-6-6-4-4
    35 t2b 12-12-12
    3.5 min. Bike
    35 box step overs (35lbsx2)
    50 ft rt arm db oh lunge (35lbs)
    50 ft lft arm db oh lunge

    ReplyDelete

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