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.


Friday, July 27, 2018

Awww...Nuts!

Warm-Up
2 Rnds ~
200m Run
5 HR Push Ups
10 Slow Air Squats
30s Alt. Warrior
--------------
2 Rnds ~
12 GHD Sit Ups
18 Banded Good AM's
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BB Warm UP
------------
BOX SQUAT
OTM x 10
2 x Front Squat (to Box)
~ Set box just below parallel... stop on box, but keep tension
Climb from about 50-55% 1RM F.Sqt
-----------------
C & J COMPLEX
Every 90s (for 6 rnds), perform:
1 Power Clean
1 Front Squat
1 Push Jerk
Build to HEAVY
----------------
NUT CRACKER (Past HERE)
P1) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
~ 3min REST
P3) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
~ 3min REST
P3) AMRAP in 3min:
3 Power Clean
3 Front Squat
3 Push Jerk
Elite Rx ~ 1) 135/95 2) 155/105 3) 185/135
Rx ~ 1) 115/80 2) 135/95 3) 155/105

Lizzy ~ ?? / ?? / 4+6 (75) / 4+6 (95) / 3 (115)
A.Johns ~ ?? / ?? / 6 (65) / 4+6 (75) / 3+3 (75)
Z.Wendt ~ 275# / 225# / 7 (115) / 5 (135) / 3+1 (155)
tb ~ 225# / 225# / 7 (115) / 5+1 (135) / 3+7 (155)
My spirit blesses the Lord, the great King.

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2 comments:

  1. Shawn BrehmJuly 27, 2018 at 9:30 PM

    sb - 195# / 125# / 6+1 (95) / 4+5 (105) / 3 (135)
    Only had 20# box for F.S. so just above parallel. 135# was tough on P.J.

    ReplyDelete
  2. tbJuly 31, 2018 at 9:28 PM

    NIce work... 135 is really pushing it for you! Way to go! Getting there and will be a beast for the OPEN next year!!! Cannot wait!

    ReplyDelete

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