Monthly Archives: April 2015

5.1.15

5.1 Tri-Cities FIRST Friday Night Lights!!  Come one, come all.  Fun starts at 6p

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4.30.15

4.30 Mobility/Warm Up For Time 12-9-6-3 Box Jump (24/20) Squat Clean @60% Rest as needed 21-15-9 Push Jerk @50% Sit-Up’s Rest as needed 30 OH Squats 15 KB Swing (AHAP) 20 OH Squats 10 (AHAP) Run 800M Cool Down/Stretch/Foam Roll

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4.29.15

4.29 Mobility/Warm Up Lift: Push Press – 15 minutes to find your 1rm 4RFT: 20 KB Lunges 15 T2B 10 DU (SU 3:1) Cool Down/Stretch/Foam Roll

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4.28.15

4.28 Mobility/Warm Up For Time: 400M Run 20 Deadlift @65% 1rm 30 Bar Over Burpee 400M Run For Time: 100 Sit-Up’s Cool Down/Stretch/Foam Roll

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4.25.15

4.25 11a Clean Clinic with USAW Coach Stacy Fields.

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4.24.15

4.24 Mobility/Warm Up Coaches Choice: 20 Minutes Gymnastics Skill Practice 3RFT: 21 Burpee 15 Box Jump 9 HSPU Cool Down/Stretch/Foam Roll

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4.23.15

4.23 Mobility/Warm Up 40 Shoulder to OH @50% Strict Press 1rm 20 Strict Pull-Up’s 30 Shoulder to OH 15 Strict Pull-Up’s 20 Shoulder to OH 10 Strict Pull-Up’s 10 Shoulder to OH 5 Strict Pull-Up’s Cool Down/Stretch/Foam Roll

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4.22.15

4.22 Mobility/Warm Up Back Squat: 40min to complete 10 @40% 8 @50% 6 @60% 4 @70% 2 @80% 4 @70% 6 @60% 8 @50% 10 @40% Run 800M Have all of your plates at your rack, ready to make quick … Continue reading

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4.21.15

4.21 Mobility/Warm Up Begin at 00:20 – 12min Cap Ascending Ladder 3-3/4-4/5-5 Muscle Up Squat Snatch @65% 1rm Begin at 00:40 3RFT 400M Run 10 Clean & Push Jerk @70% 1rm Power Clean Cool Down/Stretch/Foam Roll

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4.20.15

4.20 Total For Time: 3RFT: 7 Deadlift @60 1rm 7 Muscle Up Rest 1 minute 2RFT: 14 Wall Balls 14 T2B Rest 1 minute 21 Burpee Over Box

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