Come in between 4:30 and 7:00 for open gym. You can work on anything you like including a workout from the last week:
- 3 position snatch 1-1-1-1-1 then 3 rounds of 30 abmat sit ups, 20 toe touches, 10 leg lifts
- Teams of 2 complete 4 rounds for time of: 25 deadlifts (225/155#, NTE 60% 1RM), 800m run
- AMRAP in 9 minutes of: 3 front squats (205/135#), 6 pull ups, 9 push ups
- Complete for time with a single DB: 40 OH lunges, 30 snatches, 20 OHS, 10 TGU, 5 weighted pull ups before and after each movement
- Banded Box Squat 10×2 then 3×20 wreckbag jump squats
- Complete for time: 2000m row, 30 power cleans (185/125#)
This Post Has 5 Comments
CFE @ 5:30am
Partner :: 1 Person Working at a Time
800m Run
60 Deadlifts (185/155)
800m Run
40 Front Squats (135/95)
800m run
20 Overhead Squats (95/65)
800m Run
*Divide the reps and run distance as you wish*
*Barbell movement can’t start until the 800m Run is completed*
U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.
“Coffey”
For time:
Run 800 meters
50 Back squats (135/95)
50 Bench press (135/95)
Run 800 meters
35 Back squat (135/95)
35 Bench press (135/95)
Run 800 meters
20 Back squat (135/95)
20 Bench press (135/95)
Run 800 meters
1 Muscle-up
CFE
19:59
Vince
Craig
*Both athletes: 155, 95, 15×2 FS @ 65
17:04 Rx
Ricky
Caine
18:04
Elissa Rx
KTS
20:53
Faith (95, 45, 55PC)
Missy (135, 75, 75FS)
16:18
Iggy (135 Hex, 60#DB FS, 50#DB OH Lunge)
Mark Rx
?
Ash (155, 95, 65 Thrusters::15 reps)
Luke (185, 135, 95 Thrusters::15reps)
Hey ICA,
Does anyone have sign up info for the “Nuke The Leuk 5k” on Sat that doesnt require a FB account?
Can you sign up there? Thanks!
Yep! All details are in yesterday’s workout comments. In person reg opens at 9A Saturday. Looking forward to it!