Strength and Conditioning Stream Front squat 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM Front squat; as many reps as possible @ 55% 1RM Hollow rock 3×15 reps rest 5 minutes Complete 3 rounds for time of: 50m Farmer’s carry (65% bodyweight) 15 GHD hip extensions
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Join us today for the Raymond Fundraiser Workout!!! A special WOD for Raymond Taavel will be running all day at the gym. Both members and non-members alike are welcome for this event for the International Day Against Homophobia & Transphobia!! Strength and Conditioning Stream Bench press 3 reps @ 70% 1RM, 3 reps @ 80%
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Conditioning workout 800m run for time and rest 90 seconds 400m run for time and rest 60 seconds 200m run for time rest 2 minutes Complete 3 rounds for time of: 10 Knees to elbows 10m Long jumps rest 2 minutes Complete as many rounds as possible in 10 minutes of: 21 Wall ball shots
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Strength and Conditioning Stream Power clean 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM Clean grip sots press 5×5-8 reps Dumbbell Chinese row 3×8-12 reps / side rest 5 minutes Complete as many rounds as possible in 10mintues of: 5 Box jumps (as high as possible)
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Strength and Conditioning Stream Push press 3 reps @ 70% 1RM, 3 reps @ 80% 1RM, 3 reps or more @ 90% 1RM Behind the neck push press 5×8-12 reps Strict chin-up 3×10 reps, unbroken rest 5 minutes Complete 8 Tabata intervals at each station: Weighted sit-up Kettlebell swing (boys: 32kg; girls: 24kg) Weightlifting Stream
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Strength and Conditioning Stream Muscle snatch 5×5 reps Snatch push press 5×5 reps rest 5 minutes Complete 2 rounds for time of: 15 Thrusters (half body weight) 12 Pull-ups 9 Box jumps *Repeat the 2 rounds 2 more times. *Rest 2 minutes after every 2 rounds.
