Created In The lab

Wednesday November 18th 18.11.2020 1:45 ↓

Bench Press 1RM 21-15-9 power snatch (95/65) ring dips

Tuesday November 17th 17.11.2020 2:29 ↓

20 min amrap 5 strict HSPU, 10 toes to bar, 15 box jumps (30/24”)

Monday November 16th 16.11.2020 2:21 ↓

Front squat 1 RM 3 RFT 15 thrusters (115/75) 15 bar facing burpees

Friday November 13th 13.11.2020 2:09 ↓

Front squat dynamic effort 7x3 80% 5 RFT 4 sandbag cleans (150/100) 8 HSPU 12 Toes to Bar

Thursday November 12th 12.11.2020 1:50 ↓

20 minute EMOM 12 wall balls even minutes, 35 double unders odd minutes, then 400m run 50 barbell thrusters

Wednesday November 11th 11.11.2020 2:02 ↓

Future bench press 2RM, 30 minute amrap 5 deadlifts (275/185) 13 push ups 9 box jumps

Tuesday November 10th 10.11.2020 2:58 ↓

30/25 calorie bike buy in then: 5ROunds of 10 clean and jerks (135/95) 15 pull ups, 20 sit ups

Monday November 9th 09.11.2020 1:59 ↓

Pause front squat 1RM 3 RFT 20 push presses (115/75) 20 bar facing burpees

Thursday November 5th 05.11.2020 2:08 ↓

1000m row buy in: 30 dumb bell snatches 50 sit ups, 30 dumb bell hang clean and jerks, 50 weighted sit ups, 30 dumb bell step ups 50 GHD sit ups

Wednesday November 4th 04.11.2020 2:01 ↓

Bench press 5RM 4 RFT 400m run 5 squat snatches (135/95)

Tuesday November 3rd 03.11.2020 2:15 ↓

ELECTION DAY!! Do your civic duty and get out and vote. 10 minutes 3 Rounds 30 push ups, 60 foot overhead lunge. 10 minutes 3 rounds 15 HSPU 60 foot Dumb bell overhead lunge, 3 rounds 30 foot handstand walk 60 foot dumb bell overhead lunge

Monday November 2nd 02.11.2020 2:21 ↓

Front squat 5RM, 4RFT 7 power clean and jerks (155/105), 11 T2b 15 lateral bar burpees

Friday Oct 30th 30.10.2020 1:58 ↓

Back squat 8x2 85%, 4 RFT 12 deadlifts 225/155, 50 double unders, 12 HSPU

Thursday October 29th 29.10.2020 2:03 ↓

30 min EMOM. Minute 1 10/8 calorie row, minute 2 6 single arm devils press (50/35), minute 3 8 alternating pistols

Wednesday October 28th 28.10.2020 2:03 ↓

Push press 1RM, 5 RFT 200m run 8 power snatches (115/75) 12 box jumps

October 27th 27.10.2020 2:37 ↓

20 min amrap 5 power cleans (185/125) 10 bar facing burpees, 15 calorie bike

Monday October 26th 26.10.2020 2:07 ↓

Back squat 1RM, 30 wall balls, 21 pull ups, 25 wall balls 15 pull ups, 20 wall balls 9 pull ups

Thursday October 22nd 22.10.2020 1:54 ↓

Hortman 45 minute AMRAP 800m run, 80 air squats, 8 muscle ups. U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister...

Wednesday Oct 21st 21.10.2020 1:54 ↓

Push press 3RM. 21-18-15-12-9-6-3 Deadlifts (205/135) 40 double unders after each set

Tuesday October 20th 20.10.2020 1:56 ↓

5 RFT 5 hang power snatches (115/75), 8 overhead squats, 13 bar facing burpees. Www.community coalition.fitness pledge -11055

Monday October 19th 19.10.2020 2:00 ↓

Back squat 3RM, 4 RFT 60 sit ups 11 power cleans (155/105)

Friday October 16th 16.10.2020 1:44 ↓

Back squat dynamic effort 5x5 75%, 3RFT 25 power snatches (75/55) 25 pull ups

Thursday Oct 15th 15.10.2020 1:38 ↓

5 RFT 15/12 cal bike, 10 hang power cleans (135/95), 10 handstand push ups.

Wednesday October 14th 14.10.2020 2:00 ↓

Push Press 5RM, 3 RFT 25 KB swings (53/35) 30 box jump overs (24/20) 35 sit ups

Tuesday October 13th 13.10.2020 2:18 ↓

40 burpees, 10 deadlifts 12 ring dips, 10 deadlifts 10 ring dips, 10 deadlifts 8 ring dips, 10 deadlifts, 400m run for time. Deadlifts (225/155)