Competition: Tuesday, May 14th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.
**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.
1a) 0:00 – 15:00 – Every 1:30 x 10 sets:
1 Snatch Pull +
1 Low Hang Snatch Pull +
1 Low Hang Snatch +
1 Overhead Squat
Start around 60% of your 1RM. Build as heavy as deemed fit.
1b) 16:00 – 21:00:
16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max
18:00 – 19:00 – Rest
19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max
Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.
2) 15-12-9 – AQAP:
Scale as needed. For the Strict Pull-ups, Knees must remain completely straight, no movement through the hip joint, and no dropping from the top, you must lower back down each rep.
3) 5 rounds AQAP:
14 D-Ball Bear Squats 150/100
7 Burpee Chest-to-bar Pull-ups
Scale as needed.
4) 5 sets of:
10 Cable Supinated Pull-Downs
20 second Hold at Chin on Rep 10
Rest 90-120 seconds between sets.
5) 3 sets of:
25/side Banded External Rotation
10/side Single Arm Dumbbell Upright Rows
Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.
1) 4 sets of:
50/40 Calories Assault Bike
30/25 Calories Ski Erg
100ft Dumbbell Farmers Carry 100/70
Rest 3 minutes between intervals. Hard, consistent efforts.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE