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November 18th, 2014

11/18/2014

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COMPETITORS

Strength:
  • (1a) Overhead Squat - Work up to a heavy single
Accessory:
  • AMRAP 15 - 6 Burpees Over Bar/7 Power Snatches/8 Wallball
    *RX'd - 135/95 / Scaled - N/A*

Conditioning/Skill:
  • 2 Mile Run
    *RX'd - N/A# / Scaled - N/A*

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


GPP

Strength:
  • (1a) Overhead Squat - Work up to a heavy single

Accessory:
  • AMRAP 15 - 6 Burpees Over Bar/7 Power Snatches/8 Wallball

    *RX'd - 95/65# / Scaled - 65/45#*

Conditioning/Skill:
  • (L1) 2 Mile Run
    (L2) 1.5 Mile Run


    *RX'd - N/A / Scaled - N/A*

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


G.O.M.A.D.

Strength: (Progressive lifts)
  • (1a) Power Snatch - Work up to a heavy double in 10 minutes
  • (2a) Pause Squat - Work up to a heavy single
  • (3a) Deadlift - Work up to a heavy single

Accessory:

  • (1a) Reverse Barbell Lunges - 3x15
  • (2a) TTB - 3x15
  • (3a) GHRs - 3xMR
    (3b) Sit-ups - 3xMR
    *RX'd - N/A / Scaled - N/A*

Conditioning/Skill:
  • N/A
    *RX'd - N/A / Scaled - N/A*

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