Monday, April 30th, 2018

 

What to expect this week?
Monday

Squat Cycle – Week 4, Day 1. Running, pull up bar or ring gymnastics, moderate-heavy squat to press.
Tuesday
Regular CF – Longer EMOM. Short bike sprints, kb swings, short row sprints.
Endurance – Rowing, biking, kb swings in different time domains.
Wednesday
Jumping, Pressing, Core with built in rest.
Thursday
Regular CF – Squat Cycle – Week 4, Day 2. Partner WOD from No Gutz, No Glory Competition this upcoming weekend. Row, deadlift, synchro burpees.
Endurance – Rowing, light deadlift, burpess over the bar.
Friday
A light version of a Benchmark workout. Running, jumping, squat to press.
Saturday
4 Person Teams. Core, bike, kb snatches.
Sunday
Open Gym. 8a – 12p

_________________________________________________________________________________________

Squat Cycle – Week 4, Day 1
3 Sets: 3 Front Squat + 6 Back Squat @ 90% of 90% of 1RM Front Squat

14 Minute AMRAP:
200m Run
10 Pull Ups (3 Bar Muscle Ups – adv.)
5 Clusters

L1 – 75/55# L2 – 95/65# L3 – 115/75# L4 – 135/85#

Accessory
2 Rounds:
12 DB Bench Press
30’ Inch Worm Lid Slide

L4
Ben 5+1
Smitty 4+5 adv
Garza 4+3 adv
Aubree 4+3 adv
PDiddy 6+6 adv
Heim 5 adv
Brett 5+4 adv
Matt V 5+4 adv
Nicholl 4+1
Terra 5+1
ERock 5+1
Marion 4+1
Carolann 4+1
Cory 5+7 adv
McKown 5+1adv
Herer 4+1
Chase 4+1
Christa 4 adv
Max L 5+4 adv
Kapitan 5 adv
Andrew 4+12
Joe 6 adv
Jewels 5+1
Danny 4+1
Megan 4+4
Robin 3+9
Sarah 5+1
Jen 4+1

L3
Best 4+6 adv
Shaq 4+1
Fruh 5+1
Fran 3+7
Tonya 3+15
Sully 4+1
Scotty P 4+1
Jeff W 5+1
Loveland 5+1
Zach 5
Travis M 4+1
Jen D. 4+3
Richard 4+15

L2
Woo 4+1
C Lu 4+11
Christy 4+5 adv
Nate 4+14
John A 4+1
Kevin 4+12
Big Mike 3+11
Whitelaw 3+11
Beckham 6+1
Joel 5+1
Adam 4+6

L1
Andy D 6
Mandy 3+5 adv
Hollywood 4
Jon S 5+11
KK 3+1
Chris 4+14
Travis 6+1
Jeff 4+14
Patrick 6+1 adv
JenLay 4+1

MOD
Mroz 4+1
Max 4+6
Angie 3+1
Issac 4+1
6’9″ 4+5
Enger 4+2
Bre 5+7
Jenny 5+1
Carol 4+4
Laura 4+4
Bill H ALT
Shawn 5
Christine 4+15
Stephanie 6
Mich 5+1
Scott 3+14
Sarah K 4+9
Susie 5+1
Michelle 5+1
Monte 5
Shannon 4+1
Trina 5+1
Kristi 4+7
Colt ?

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