BS 3×5 Chins 3x failure Then 10-9-8-7-6-5-4-3-2-1 Ball slam + front squat 30 double unders after each round Advanced 10-9-8-7-6-5-4-3-2-1 Front squat 95/135 30 double unders
Read More1 clean + 2 front squats with pause 6 sets Then 7 min AMRAP of: 3 KB swings 6 broad jumps 6 kb swings 6 broad jumps 9 kb swings 6 broad jumps 12 kb swings 6 broad jumps….. Advanced Recover row 3k row at 5k pace Mobility work (spend time on shoulder girdle)
Read MoreBP 3×5 1x drop set @ 80% Then 6 min AMRAP 250m row 8 push presses 135/95 Rest 2 min 6 min AMRAP 5 pullups 10 ball slams 15 situps Advanced 5 rounds 15 box jumps 12 chest to bar pullups 9 burpees 6 HSPU
Read MoreBs 3×5 China 3x failure Then 18 min AMRAP with a partner 1000m row 100 double unders 75 ball slams 50 box jumps
Read MoreHand stand skill work Press 3×5 Dips 3x failure Then 50 double unders 18 pullups 18 plyo pushups 50 double unders 15 pullups 15 plyo pushups 50 double unders 12 pullups 12 plyo pushups
Read MoreSorry for the premature call on hours today. We attempted to open up at 5am but it is apparent the city of Westminster and our property management was woefully unequipped to handle that much snow. The streets and lots are not clear in and around the gym. It would be best if we stay off the side streets to allow them to do their jobs a little easier without cars parked all over. We will...
Read MoreWESTMINSTER STRENGTH & CONDITIONING
