Wednesday 9/14/16



*Deadlift 5x5 @ 75% of your 1RM

A) Warm up before the 5x5

-5-10 reps very light
B) Set 1 can be light but this should not be a warm up. Same scenario as squats

 C) Sets 2 - 5 should be at 75% of your 1RM.
D) If sets 2-4 were too easy you should complete set 5 @ 80% instead of 75%




12 Minute EMOM


Minute 1:

30 Handstand Hold


Minute 2:

40 sec AMRAP Pull-ups


Minute 3:

40 sec AMRAP Pistol Squats


* NUTRITION CHALLENGE! Now thru October 4th!

~Pick up your packets at the gym

* We will be having a “Bring-A- Friend” Charity Event the First Saturday of each Month. All donations will go to a different charity each month. $20’s a friend.


Posted on September 13, 2016 .