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In Teams of 3

Alt EMOM 24 mins: 1 Round Cindies, Hang Power Snatches and Max Cal Assault Bikes

Every 1 min for 24 mins, alternating between: 1 Round Cindy 10 Hang Power Snatches, 95/65 lbs Max Cal Assault Bike Rest 1 min

Each athlete will cycle through the 6 rounds, or 24 stations of the workout. Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind. Score is team total on the bike. On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station. 1 Round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Weight on the barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights. If unable to bike, complete max calorie row. No need to reset monitor. Competition: 75/55# Performance: Banded Pull-Ups or Ring Rows Elevated Push-Ups Scale reps if needed 65/45# Performance: Banded Pull-Ups or Ring Rows Elevated Push-Ups Scale reps if needed 45/35#

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Power Clean 12 x 1

Power Clean 1-1-1-1-1-1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Start ~5lbs heavier than last week's doubles. Add weight by feel, maintain speed and technique. Your task is to make 12 solid lifts, not to hit a max!

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Every 2 mins for 16 mins: Front Squat

2 Front Squats, pick load Every 2 mins for 16 mins.

Start ~5lbs heavier than last week's triples. Add weight by feel, but do not exceed 2 @ 8.

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4 RFT: Kentplexes and Assault Bikes

4 rounds for time of: 1 Kentplex Rest 1 min Assault Bike, 1000 m Rest 3 mins

The Kentplex is as follows, unbroken: 5 Power Cleans 5 Front Squats 5 Push Press 5 Back Squats 5 Behind-The-Neck Power Jerks 5 Power Cleans

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Power Clean 12 x 1

Power Clean 1-1-1-1-1-1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Start ~5lbs heavier than last week's doubles. Add weight by feel, maintain speed and technique. Your task is to make 12 solid lifts, not to hit a max!

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Every 2 mins for 16 mins: Front Squat

2 Front Squats, pick load Every 2 mins for 16 mins.

Start ~5lbs heavier than last week's triples. Add weight by feel, but do not exceed 2 @ 8.

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Nothing assigned for July 21, 2018

Nothing assigned for July 21, 2018

Nothing assigned for July 21, 2018


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