*Mike Molloy Nutrition Seminar Here
**Games Fundraiser Here
***Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.
1a) 0:00-21:00 – Every 3:00 x 7 sets:
200m Sprint +
5 Strict Press
Approach the run as a sprint, don’t just jog. Start around 60-70% of your 1RM for your Strict Press. Build as heavy as deemed fit.
1b) 21:00 – 30:00 – 9 minute EMOTM:
Pick a rep scheme that you can maintain unbroken sets.
1c) 30:00 – 40:00 – 10 minute AMRAP:
18 Box Jumps 24/20
15 Wall Balls 14/8
12 Ring Rows
2) Band Pull-aparts: 100 Reps
Switch between over and underhand every 10 reps. Not for speed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE