STRENGTH (options) Bench Press: 3 Rounds 0f 5-3-2 R1: 5-3-2 (65-70-75%) R2: 5-3-2 (70-75-80%) R3: 5-3-2+ (75-80-85%) Front Squat: 3 Rounds of 3-1 R1: 3-1 (80-85%) R2: 3-1 (80-88%) R3: 3-1 (80-91%) R4: 10 Back Squats @ 75% of 1RM F. Squat CONDITIONING 2RFT 400m Run 15 Power Snatch (75/55) 40 Double Unders 15 T2B
BUY IN 3 Rounds 50′ KB Waiter Walk (each arm) 50′ KB Walking Heartbeats SKILL Split Jerk (from rack) 10min to work up to 70% of 1RM Clean focus is on footwork and technique CONDITIONING 5RFT 15/10 Calorie Assault Bike 10 Deadlifts (185/125) 10/8 Calorie Row 10 MB Cleans (20/14) E80Lap
STRICT GYMNASTICS 1. Practice 5min Free Standing Handstands/Float Handstands 2. AMRAP 5min 3 Strict C2B Pull Up 5 Strict T2B / 10 Lying T2R CONDITIONING AMRAP 12 w/partner Power Cleans (155/105) P1: max rep P. Cleans P2: 10 Box Jumps (24/20) alternate every 10 Box Jumps score total P. Cleans
BACK SQUAT 3 Rounds of 5-3-1 R1: (70-75-80%) R2: (75-80-85%) R3: (80-85-90%) FRONT SQUAT 15 reps @ 52% of 1RM Back Squat CONDITIONING EMOM 9 Min 1: 30sec Calorie Row Min 2: 30sec Burpees Min 3: 30sec Abmat SU score total reps & calories
Strength Power Clean & Jerk Every 30 sec x 12 (6 min) 1 P. Clean + 1 Jerk @ 60% of 1RM Clean Power Snatch Every 30 sec x 12 (6 min) 1 P. Snatch @ 60% of 1RM Snatch CONDITIONING For Time: 800m Run 21 KBS + 21 Goblet Squats (70/44) 400m Run 15 Read more about Monday 4.24.17[…]
COMING SOON!!! Contact us today!!! I am getting fired up and excited to begin our Summer Athlete’s Course beginning June 12! Our East80 summer program has always been a HUGE success since we opened the doors six years ago. Multiple athletes achieving the next level of success in their athletic endeavors. From starting on the Read more about 2017 Summer Athlete’s Course[…]
STRENGTH Deadlift 15min to 1RM for the day CONDITIONING 5 RFT w/team 15/10 Calorie Bike 5 Bar MU/C2B Pull Ups 10 KBS (AHAP) E80Lap
BUY IN 3 Rounds 30sec Handstand Hold 10 Empty BB Strict Press 30 Band Pull Aparts STRENGTH Push Jerk 5-5-5-5-5 build to heaviest starting at 50% of 1RM Clean CONDITIONING EMOM 15 Min 1: 15 Wallballs Min 2: 7 Box Jumps (30/24) Min 3: 5 Thrusters (95/65) Climb in weight on thrusters Score heaviest 5 Read more about Thursday 4.20.17[…]
STRENGTH Bench Press @ 90% of 1RM 3/4WU -6-4-2+ 75-80-85% 2 Rounds not for Time 10 Deficit Push-ups (1-2 plate stack) 8 Ring Dips 6 Strict Pull Ups CONDITIONING AMRAP 4 18 Power Clean (135/95) 18 Lateral Burpees Max Calorie Row in remaining time AMRAP 4 15 Power Clean (165/115) 15 Lateral Burpees Max Calorie Read more about Wednesday 4.19.17[…]
BACK SQUAT 3 Rounds of 6-4-2 R1: (66-71-76%) R2: (71-76-81%) R3: (76-81-86%) FRONT SQUAT 10 reps @ 58% of 1RM Back Squat CONDITIONING 3RFT 10 RDL (moderate weight) 10 Bent Row 20 Plate SU R1: 3 E80Laps R2: 2 E80Laps R3: 1 E80Laps
