by get lifted | Aug 17, 2016 | Uncategorized
Warmup 400 m run 10 squats every 30sec x 3 min -empty bar perform 5 snatch from hip 3 from knee 1 from shin 5 hang clean n press -load weight as form allows Metcon 4 rounds of 50 lunge steps 10 ground to overhead 135/75+ (Can snatch or clean n jerk) Cool...
by get lifted | Aug 5, 2016 | Uncategorized
Warmup 400 m run 100ft each High knees Butt kicks Lunge with lizard Metcon 1 min each of: -Cal row/ assault -Push-ups -Shuttle run (30ft turn around) -Deadhang -Rest *stress quick transitions cooldown With partner med ball chest pass 4x 12 front 12/12 side 24 leg push...
by get lifted | May 10, 2016 | Uncategorized
Warmup as needed Get in a group and suffer together. Warrior Wednesday Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter...
by get lifted | Apr 5, 2016 | Uncategorized
Warmup 400 m run 100 ft each High knees Butt kicks Backward lunge steps Empty bar 2x -hip width grip 1 min overhead hold -5 slow controlled wall squats Then- Go over hang power snatch Set weight to 95/55-65 metcon 20 min amrap of 3 hang power snatch 6 oh lunge steps...
by get lifted | Mar 29, 2016 | Uncategorized
warmup 3 laps around gym 1 min dead hang 2 min squat stretch 100 ft each High knees Butt kicks Lunge with lizard metcon 4x intervals of 400 m row or 20 cal assault 20 push-ups 2 laps around gym 25 KB swings -Rest as row opens up. Aim for sub 2 min on row each time...
by get lifted | Feb 6, 2016 | Uncategorized, wod
Tomorrow @1030 we will meet at the gym then head over as a group to Cristo Rey. All are welcome. You can run/walk/climb, whatever your choice. We will meet at top for quick pic then head down as a group. Hope to see you there.
