Announcement

We will be having a gymnastics clinic on Saturday, April 25th at 10 am.  Coach Terry Miller and Anthony Blando both have extensive backgrounds in gymnastics and will be our coaches for the clinic!  For anyone who wants to work on handstands, pull-ups, muscle-ups…  We are opening this up to the public as well, so if you know of anyone who would interested please spread the word!

 

Level 1

7 Min Time Cap

5 Rounds

5 Deadlifts 185/125#

10 Bar Facing Burpees

Rest 3 Min

10 Min Time Cap

3 Rounds

400M Run

15 Front Squats 95/65#

Rest 3 Min

5 Min Time Cap

50 Toes to Bar

Post times for each.

Extra Credit

1 Mile Run

 

Level 2

70 Toes to Bar

60 Box Jumps 24/20″

50 Deadlifts 185/135#

40 Burpees 6″ Target

30 HSPU

Post time.

Extra Credit

1 Mile Run

 

Barbell Club

Jerk: 5×1 @ 80% OTM, 5×1 @ 85% OTM, 5×1 @ 90% OTM

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Push Press: 2×3 @ 80%, 3×3 @ 83%

Back Squat Jump: 3×3 @ 25%

Post loads.