Wednesday 6/15/16

Warm Up- Stretch

Strength-  Back Squat 4x5 (Usually 70-75% of your 1RM)

This week is the only week that can be ascending

Some people will need to find their 5RM here. It should be around 70-75% of their 1RM

If anyone knows their 5RM for squat then they should warm up and attempt 3 good heavy sets after using the first set as a warm up.


1 Round for Time:

10 Box Jumps

10 C2B

20 KBS

20 Pistols

30 T2B

30 Push Presses (95/65#)

40 Air Squats

40 Med Ball Cleans

50 Burpees

50 Double Unders or 100 Single Unders


* Our 8 Week Strength Program begins this week. Monday’s will be Bench and Wednesday’s will be Back Squat. Coach Mike M. will be having us follow a set program to help build strength with 2 of our power movements.


* Ladies Night- WOD and Wine June 24th @ 6:30 pm


* Day 15 of The Abbellire Way Nutrition Challenge


*Barbell Club every Sunday from 1pm-2:15pm


*Noon Classes Monday-Friday

Posted on June 14, 2016 .