120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
The look of hard work, never defeat!!
Skill/StrengthBuild to 1 RM Split Jerk
Stamina14 Alt EMOM--15 Med Ball Situps 20/14--10 Burpee Box Jump Overs
Skill/Strength7x2 Pause Back Squat 225/135*Hold 3 Secs in the bottom
Stamina5 Rounds for Time:20 Pullups15 HDPU10 Box Jump Overs
Team work makes the dream work!
**no evening classes tomorrow**
Skill/StrengthEMOM for 7 Minutes2 Front Squats 155/105
Stamina"Barbell Choas"For Time: 95/6520 Thrusters18 Sumo DL High Pull16 Back Squat Thrusters14 Push Press12 Hang Squat Clean Thrusters10 Power Cleans8 Squat Clean Thrusters6 Power Clean & Jerks4 Thrusters2 Overhead Squats
We hope everyone has an enjoyable Halloween.
Easy on the candy, we got work to do tomorrow!!
Power Snatch5x2 Build to Heavy Double
StaminaFor Time:30 Power Snatch 95/6550 Supine Ring Rows (feet up)30 Hang Power Snatch 95/6550 Pushups30 Overhead Squats 95/65Run 400m
Through the suck of workouts or the humps of life, find a buddy they make it doable!!
This week starts our stamina cycle so come ready to work!!!
Skill/StrengthOverhead Squats5x2 Build to a Heavy Double
Stamina24 Min Alt EMOM--20 Doubles Unders + 6 TTB--10 Strict Press 95/65--4 Burpee Box Jump Overs + 8 DL 95/65
Sometimes the load is heavy, but never buckle, stand up and fight!
**Saturday class will be at 7:30 instead of 9:00***
Skill/StrengthTake 15 min to Build to 1RM Deadlift
Work CapacityFor Time:100 Wallball Shot** Every minute until completion do 2 Clean and Jerks 155/105
You don't need fancy equipment, just buddies to help you out!
Skill/StrengthTake 15 min to Build to 1RM Back Squat
Work CapacityEvery 3 min for 15 minRun 200m5 Squat Snatch 95/6510 Ring Dips
No better way to prepare for the stamina cycle than to row a quick 150 cals for time!
Oh this was after finding a 1RM front squat and a 12 min EMOM #buildingstronghumans
Way to work crew!
Skill/StrengthTake 15 min to Build to 1RM Push Press
Work CapacityFor Time:50 TTB40 Push Press 95/6530 Air Squats20 Back Rack Lunges 95/6510 Burpee Pullups
It's a new week and it's time to get moving!
Skill/StrengthTake 15 min to build to 1RM Front Squat
12 Min Alt EMOM--12 Deadlifts 185/115--2 Rope Climbs--15 KBS 53/35
Immediately after EMOM
150 Cal For time
The journey to greatness does not have to be traveled alone!
Skill/Strength3x 15 TTBRest 1 min between Sets
3 x 100 ft Farmers CarryAs Heavy as PossibleRest 90 sec between Sets
3 x 15 Hollow RocksRest 30 sec between sets
Work CapacityEvery 90 sec for 7:30 minRun 200m5 Burpee Box Jump Overs 30/24
Backsquats and rope climbs for hump day!!
GrindIn teams of 2
Every 5 min for 25 minRow 1000m + Max Rep Squat Cleans 115/75
You have to decide to make yourself stronger!
Skill/StrengthBack SquatWarm up to 85%thenEMOM alt for 14 min2 x Back Squats2 x Rope Climbs
Work Capacity5 Rounds for Time:12 Box Jump Overs12 Ring DipsRun 200m