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Back Squat 10-10-10-20

Back Squat 10-10-10-20 Use the heaviest weight you can for each set. Rest as needed between sets.

Build to a moderately challenging set of 10, leaving 2-3 reps in the tank. The set of 20 should use 82-88% of the heaviest set of 10, erring on the side of less weight and a smoother set.

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Run : 8x 200 m, rest 1 min

Each for time: Run: 8x 200 m Rest 1 min between efforts.

@7-9 Athletes should aim to build intensity over the duration of the workout. Rounds 1-3 should be @ 7, a pace just hard enough to get the heart rate up and dial in technique. Rounds 4-6 should be @ 8, a challenging pace, very hard work but definitely sustainable. Rounds 7-8 should be @ 9, just under threshold.

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Slash N' Burn

Partner AMRAP 25 mins: 400 m, Dumbbell Push Press, Pull-ups and 4 more

Complete as many rounds as possible in 25 mins of: Run, 400 m 50 Dumbbell Push Press, 35/20 lbs 50 Pull-ups 50 Dumbbell Front Squats, 35/20 lbs 50 Push-ups 50 Dumbbell Walking Lunges, 35/20 lbs 50 Air Squats This is a partner workout. The run must be done together as a team and both partners must be back before starting the reps. Both members must work toward completing all the reps together. Only one member working at a time. Must complete all reps before moving to the next movement.

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Run : 3 mins/2 mins/1 min

Each for distance: Run, 3 mins Run, 2 mins Run, 1 min Rest as needed between efforts.

@6, 7, 8

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6 RFT: 200 m, 100 m and 100 m

6 rounds for time of: Run, 200 m Run, 100 m Run, 100 m

@6,7,8 Sets are consecutive. Focus on mechanics and breathing, without compromising technique as RPE climbs.

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Nothing assigned for May 24, 2018

Run : 3 mins/2 mins/1 min

Each for distance: Run, 3 mins Run, 2 mins Run, 1 min Rest as needed between efforts.

@6, 7, 8

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6 RFT: 200 m, 100 m and 100 m

6 rounds for time of: Run, 200 m Run, 100 m Run, 100 m

@6,7,8 Sets are consecutive. Focus on mechanics and breathing, without compromising technique as RPE climbs.

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Nothing assigned for May 24, 2018

Nothing assigned for May 24, 2018


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