Weightlifting Shoulder Press ( @ 20X1 tempo) For the shoulder press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x 2 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 3 minutes between sets (use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions) Metcon “Lucky Sevens” (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24/20″) 7 Burpees 7 Kettlebell Swings (24/16 kg)  Read more

Weightlifting Back Squat (@ 30X0 tempo) * Set 1 – 50% of possible 1-RM x 5 rep * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight Rest 3-4 minutes after all sets above 75% of 1-RM Metcon (Distance) In teams of three, row as many meters as possible in 16 minutes: Switch partners every 250 meters or every 500 meters.  Read more

Weightlifting Take 20-25 minutes and build to today’s 1RM Snatch (1RM Snatch) Metcon Grace (For Time): 30 Clean and Jerks, 135# / 95#  Read more

Weightlifting Five Sets: Bench Press (2-4 reps @ 20X1 ) Rest 60 seconds Ab-Wheel Roll-Outs (6-8 reps @ 3020 ) (or medball/barbell rollouts) Rest 60 seconds Metcon (Time) Three rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Ring Dips  Read more

**Gym is closed for Normal classes but we will be running the workout LOREDO at 10:00 AM in one massive heat. Stay after and join us for a BBQ! Please bring side dishes and drinks. We will be supplying the burgers. Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here  Read more