Fitness friday

Friday April 30th  Weightlifting Build up to a heavy complex of: 2 Front Squats (out of the rack) + 2 Push or Split JerksRest 2min. Repeat For 4 Total Working Sets. Metcon 4min. Running Clock 400m Run Immediately into max rounds and reps of: 4 Push Jerks 135/95 8...

Bench day

Thursday April 29th Weightlifting 8-10 DB Bench Press Immediately into; 8-10 bent over barbell Rows Rest 90sec. Repeat For 4 Total Sets Metcon Fight Gone Bad Style! 1min. of Flat Barbell Bench Press (95/65lbs.) 1min. of Rowing For Max Cals 1min. of Wall Balls...

Single Leg Deadlifts

Week 3 of this ‘new to many’ movement.  Remember if you have been lifting less than 6 months, we will stick with standard deadlifts.  If you have experience with this lift and can perform it safely, feel free to up the weight a little, from last week.  be careful!...

Just keep swimming….

How’s the progress? Stay the course 🙂 $800! Tuesday April 27th  Weightlifting Spend 15min. Working on 1 of these complexes depending on your skill level: 1.) 2 Rep Max Hang Power Snatch 2.) 1 Hang Squat Snatch + 1 Full Squat Snatch *You can drop the bar in between...

Monday motivation

Monday April 26th Weightlifting Bulgarian Split Squat *Same as last week, but shoot for 5-10% more weight. Today will be our last week of this cycle. Next week, we will go back to 2 legs for everything 🙂 8-10 Reps on each leg SUPERSET with/ 12-15 Weighted DB Sit-Ups...