• 29APR, 2016
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    Friday 04/29/16

    04/29/16 A) deadlift  take 90% of your 1 rep max  Warmup: 1×8@45% 1×6@6 1×2@70% Working: 1×5@75% 1×3@85% 1×1+@95% B)10 minute amrap:    1 burpee muscle up rx or burpee pull-up scaled   10 double unders   2 burpee muscle ups rx or burpee pull-up scaled   20 double unders   3 burpee muscle ups   

  • 28APR, 2016
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    Thursday 04/28/16

    04/28/16 Active recovery day: A) “beep test on the rower”     Instead of 20 meters we will have to count by number of strokes. So three strokes is the magic number. B) at a conversational pace:      5 rounds not for time:    400m light jog    15 air squats with a 10

  • 27APR, 2016
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    Wednesday 04/27/16

    A) Shoulder press: take 90% of your 1 rep max  Warmup: 1×8@45% 1×6@6 1×2@70% Working: 1×5@75% 1×3@85% 1×1+@95% B) ***leaderboard***      “Jackie”    Row 1,000 meters    50 thrusters w/bar 45/35    30 pull-ups