Jeff Padgett looking nice and swoll!
Lift: 1RM Power Snatch
"Murph" was awesome! Thanks for coming out and hitting that workout, ir means a lot to honor those who sacrificed so much!
This week is test week. We will be hitting max lifts this week. So it is important to come in and get your lifts in, that way you can follow along this cycle!
Warm-Up: AMRAP 6:00
w/ empty bar.
Lift: 1 rep max
Clean & Jerk
30-Clean & Jerks for time
*we will also be retesting this in 6 weeks
Power or nah?
Warm-up: 3:00 Banded Glute Activation
Then in pairs of two switching rounds
3 sets each
1 Turf sprint (down and back)
WOD: In 8 Mins.
Max power cleans in remainder of time
Then running drills on the turf
Teams of 2
50-Sit-ups (each w/medball)
200-DUs (split however)
2miles assault bike (split however)
800m run together
ROMWOD or roll out stretch and gossip after.
Warm-Up: Slow 7 minute AMRAP
10-empty bar power snatches
Lift: Max Power Clean
Met-Con: AMRAP 20 minutes
Thank you Molly for coming out and giving us some info on supplements!
Warm-Up: 4 rounds :15 on :45 off HS hold
4 minute AMRAP
5 ring dips
Lift: Find a 3RM
Shoulder to Overhead
Met-Con: AMRAP 7 minutes
(Climb the ladder)
Gland making lifting weights look easy!
This is a retest week lets have fun and set some new PRs!
Warm-Up: Run 800m
Met-Con: 3 rounds
15-Burpees to Target
Warm-Up: 3 rounds 10 Goblet Squats
10 Ring rows
Lift: Back Squat
WOD: 3 rounds
18-Pistols or Step-Ups
We got SFH in you guys purest protein on the market. Great for post workout recovery!
Conditioning: "25min AMRAP partner style"
800m farmer carry (switch anytime)
150-Walking Lunges (break up however)
160-Abmat Sit-ups (20 at a time)
150-Assault bike calories (10 at a time)
Warm-Up: OTM 3 sets
3-5 HSPU with 10 second hold after
Lift: Squat Snatch
focus on good positioning, if you aren't hitting each position correctly stay closer to 60% technique, technique, and more technique. You guys have been doing great!
Met-Con: "for time"
30-Burpee bar muscle ups
*Scaled 60 burpee pull-ups