Every 30 seconds on the 30 seconds execute the following: For five minutes: 2 squat cleans, 80% of 1RM Then, for five minutes: 3 back squats, 80% of 1RM Then, for five minutes: 4 shoulder to overhead, 80% of 1RM Post reps completed to comments.
Rest Day Closed
Open Gym 10am-2pm FREE TO THE PUBLIC. Anyone anywhere is welcome to attend and celebrate coach Matts 33 years of life.
2 Rounds 30 Ring Dips 3 minute L-sit Hold Post time to comments.
With a running clock, complete as many reps as possible of: 1 minute Dumbbell Squat Cleans, 35#/20# 1 minute Dumbbell Push Press, 35#/20# 1 minute Dumbbell Alt. Snatch, 35#/20# 2 minutes Dumbbell Squat Cleans, 35#/20# 2 minutes Dumbbell Push Press, 35#/20# 2 minutes Dumbbell Alt. Snatch, 35#/20# 3 minutes Kettlebell
Complete as many rounds and reps as possible in 10 minutes of: 5 Pull-Ups 10 Wall Ball Shots 20#/14# 15 Push-Ups Post rounds and reps to comments.
Spehar For time: 135-lb. thrusters, 100 reps 100 chest-to-bar pull-ups Run 6 miles Partition the thrusters, pull-ups and run as needed. Post time to comments. U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his
Open Gym 10am-2pm No On-Ramps
Double-Unders: Max Reps Once both feet leave the floor and the rope passes through for your first double under, this is considered your attempt. When the rope no longer passes through or is broken, your attempt is over.