Front Squats 3×6 all sets @ 80%
20 min amrap.
5 chest 2bars
15 k.b. swings 53/35
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Strength back squat 5×5 work up to a heavy 5
40 power cleans 135/95
40 wallballs 20/14
40 k.b. swings 53/35
Cable Guy letting em know how Empire Rolls
Work up to a heavy power clean
6 min. amrap
3 power cleans 185/120
6 box umps 30/24
rest 4 min. then repeat
From now until the open we will be squatting heavy on Mondays and Fridays
3 warm up sets then 2×6 @ 70 & 75%
in teams of 2
row 150 calories
1 partner works at a time, must fraction the reps equally.
Hoodies are in! If you placed an order you get yours first, then first come first serve. Mens T-shirts are in as well.
Build to a heavy-ish deadlift in 4-5 sets-be smart! it has been a long week
On the minute, every minute, for 8 minutes, complete:
315/205 Deadlift x 3 reps
Burpees x 6 reps
Rest exactly 2 minutes, and then . . .
On the minute, every minute, for 6 minutes, complete A challenging # of pullups lets say rx is:
12 Chest-to-Bar Pull-Ups
Rest exactly 2 minutes, and then . .
Complete as many reps as possible in 4 minutes of
10 clap pushups
work up to a heavy squat clean not a P.r.
take 80% of that # and do 1 squat clean omem
on a 6 min. clock row 1000 meters
Burpees Over the Erg x Max Reps in Remaining Time
Please report two separate scores: Row Time + # of Burpees
Check out those socks