Weight Ladder Box Squat start at 45% max Go up by 10 lbs each minute if your current max is under 200# Go up by 20lbs every minute if your max is over 200# Go up by 30lbs every minute if your max is over 300# 5ft and under squat to an 8” box 6ft to 5ft 1” squat to a 10” box 6ft 1"- 7ft squat to a 12” box Compare to 3/13/19 Recovery: 4 Rounds 30 Second Max Sit Ups 30 Seconds Alternating Lunges
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"Cindy"
Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats Men’s: 29+7 (Tate) Women’s: 26+3 (Anonymous) Compare to 6/25/18 Recovery: 10-1 Squats Push Ups Mountain Climbers 7/12
"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pullups 10 Pushups 15 Air Squats Men’s: 29+7 (Tate) Women’s: 26+3 (Anonymous) Compare to 6/25/18 7/13 Weight Ladder Box Squat start at 45% max Go up by 10 lbs each minute if your current max is under 200# Go up by 20lbs every minute if your max is over 200# Go up by 30lbs every minute if your max is over 300# 5ft and under squat to an 8” box 6ft to 5ft 1” squat to a 10” box 6ft 1"- 7ft squat to a 12” box 7/14 Amateur FGB 5 Rounds 1 min Skin the Cat 1 min Russian Twist 1 min Plank Plate Slide 1 min rest 7/15 "Glen" For time: 30 Clean and Jerk 135 / 95 Run 1 mile 10 Rope Climb Run 1 mile 100 Burpees Men’s: 28:34 Tate Women’s: 34:04 Jen-zelle 7/16 21 - 15 - 9 Shoulder Press 100 Ft Broad Jumps after each round 7/17 Regional 12.4 For Time 50 Back Squat (135/95 lbs) 40 Pullups 30 Jerk (135/95 lbs) 50 Front Squat (85/65 lbs) 40 Pullups 30 Jerk (85/65 lbs) 50 Overhead Squat (65/45 lbs) 40 Pullups 30 Overhead Squat (65/45 lbs) Compare to 6/30/19 Women Trainer: 32:38 Women: Open Men: 28:58 Steve B. 7/18 10 - 1 Ladder One leg in one leg out lateral hop Wood Chopper - left Evil Wheel Wood Chopper - right Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members. Woehlke
3 rounds, each for time of: 4 Jerk, 185 lb. 5 Front Squat, 185 lb. 6 Power Clean, 185 lb. 40 Pullups 50 Pushups 60 Situps Rest 3 minutes between rounds. 22:17m Brandon H. 38:24w Tara Recovery: 20 Calorie Row 20 Overhead Squats 20 Calorie Row 20 Sit Ups Death by Pistols
Alternating legs, Do one Pistol on the first minute Two Pistol on the second minute Three Pistol on the third minute continue until you cannot get the given reps done in the given minute Compare to 10/4/18 Recovery: 4 Rounds 500 Meter Row 200 Meter Waiter Carry Hey Everyone,
Quick reminder that we are starting the biweekly summer gym BBQ's up this Friday. We will provide hot dogs, burgers, chips lemonade and brews. Sides are welcome if you feel like bringing something. Burgers will be on the grill around 6, but you are welcome to hang out earlier. -C- It's more than just a garnish! Learn about the super powers behind that leafy green stuff, parsley, in this article.
21 - 15 - 9 Handstand Pushup Kneeling Half Moon Superman Recovery: 4 Rounds 5 Burpees 100 Meter Run 10 Air Squats 100 Meter Run Find Your 1 Rep Max
Weighted Pull up then Find your max Air Squats in 2 min Compare to 12/24/19 Recovery: 30-10 Walking Lunges 10 Burpees between each set |
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May 2024
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