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October 21st, 2014

10/21/2014

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COMPETITORS

Strength:
  • (1a) Back Squat - 6x4
    (1b) Deadlift - 6x4

Accessory:
  • 2 RFT - 30 Cal Row/25 Wallball/20 Burpees Over Bar/15 Hang Snatches
    *RX'd - 135/95 / Scaled - N/A*

Conditioning/Skill:
  • For Time - 40 TTB/1 Mile Medball Run/40 TTB
    *RX'd - N/A# / Scaled - N/A*

ST - *20 Mins*, AC - *20 Mins*, CO/SK - *20 Mins*


GPP

Strength:
  • (1a) Back Squat - 6x4
    (1b) Deadlift - 6x4

Accessory:
  • AMRAP 20 - 20 Double-unders/15 Wallball/10 Burpees/5 Hang Snatches

    *RX'd - 95/65 / Scaled - 70/50*

Conditioning/Skill:
  • 1 Mile Medball Run, then Max TTB in Remaining Time
    *RX'd - N/A / Scaled - N/A*

ST - *20 Mins*, AC - *20 Mins*, CO/SK - *15 Mins*


G.O.M.A.D.

Strength: (Progressive lifts)
  • (1a) Power Snatch - Work up to a heavy single in 10 minutes
  • (2a) Back Squat - 6x4
  • (3a) Hex Bar Deadlift - 6x4

Accessory:

  • (1a) Lateral Barbell Step-ups - 4x12
  • (2a) Seated Good Mornings - 4x12
  • (3a) GHRs - 3xMR
    (3b) TGU Sit-ups - 3xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • (1a) TTB - 5xMR

ST - *40 Mins*, AC - *30 Mins*, CO/SK - *N/A*
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  • THE GYM
  • COACHES
  • TRAINING RATES
  • RUN CLUB
  • SCHEDULE
  • CONTACT