Workout of the Day

WOD: 7/6/15

WOD: 7/6/15

Amber Crushes Her Chin Up Work

STRENGTH:
2 x 4 Front Squat @ 85/90% of 1rm CLEAN

3 x 3 hang squat clean @ 65% of clean 1rm. speed is focus!

GYMNASTICS STRENGTH:

Choose a Pull Up Progressions

Ring Muscle Ups
6 x 2 banded or strict from a seated
6 x 1 strict or 6 x 2 kipping from hang
6 x 3 strict L-pull ups

Bar Muscle Ups
5 x 3 unbroken BMU (with kip)
5 x 3 strict L

Pull Ups
4 x 5-6 strict pullups
4 x 7-10 banded
4 x 5 with 5second negative
4 x 9-12 ring rows

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Latest Blog Post

June Accomplishments

Congratulations to all of you who lifted heavier, went faster, and did more! Here are your accomplishments for June. Jackie: 120# push press, 85# muscle snatch, 2 x 105# squat clean Tyler H: 180# push press, 3 x 205# front squat Alli: 95# push press, 85# press Caroline: 120# bench, 265# deadlift, 125# split jerk Bri: 102.5# bench, 220# deadlift Alex P: 6:21 mile, 185# press Jamie N: 1:49 half marathon Katie: 65# press, 100#…

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