Test Week
Bench Press 1-1-1-1-1 to a 1RM
Weighted Strict Pullup 1-1-1-1-1 to a 1RM
then,
800M Run
21-Bench Press (Men-bodyweight/Women-60% bodyweight)
21-CTB Pullups
400M Run
15-Bench Press
15-CTB Pullups
200M Run
9-Bench Press
9-CTB Pullups
For time.
*compare to 12/19/17
*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Test Week starts today!
Back Squat 1-1-1-1-1 to a 1RM
Weighted Pistol 1-1-1-1-1/leg to a 1RM
then,
The Crippler
30 Back Squats (225/155)
1 Mile Run
or
The San Fransisco Crippler
30 Back Squats (225/155)
1000m Row
*compare to 10/23/17
*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Last Day Of Deload Week
DB Push Press 12-12-12
DB Rows 12-12-12
then,
21-15-9 reps each of:
HSPU’s
Pullups
9-15-21 reps each of:
DB S2OH (40/25’s) (RX+ 50/35’s)
Ring Rows
for total time.
*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Rest Day.
*This Saturday is our monthly free class at 9:00 and 10:00am so bring a friend!
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Deload Week
Single Arm KB Front Squats 12-12-12/arm
Hamstring Curls 12-12-12
then,
18:00 AMRAP of:
10-KB Cleans w/Right Arm (53/35)
50ft Walking Lunge w/KB at Chest
10-KB Cleans w/Left Arm
50ft Walking Lunge w/KB at Chest
30-Situps
*compare to 5/3/17
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Skill Practice: Ring Muscle Ups & Skin The Cats
then,
2 Rounds for time of:
10 Ring Muscle Ups
20 Box Jump Overs (24/20″)
40 KBS (53/35)
*Bonus WOD*
500M Ski Erg
100 Double Unders
For time.
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
3 Mile Run for time.
*Today is our True Grit 6 competition! We will have no classes or open gym on today but if you aren’t competing, judging or volunteering come out and cheer on the competitors! The first heat will start at 9:00am. For more info go to: truegritcomp.wordpress.com
*Main Street will be closed until 10:30am due to the Humana 5K. If you are competing in True Grit today please give yourself time to get here, you may have to park on Market Street and walk to The Ville. Heat 1 starts promptly at 9:00am.
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Rest Day.
*True Grit 6 is Saturday, September 15th. We will have no classes or open gym on Saturday but if you aren’t competing, judging or volunteering come out and cheer on the competitors! The first heat will start at 9:00am. For more info go to: truegritcomp.wordpress.com
*The 5:30pm class will be cancelled today in order for us to set up for True Grit. Open gym will also be cancelled at this time.
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
DB Deadlifts 12-12-12@60% 1RM
then,
15:00 AMRAP of:
20-KB SDHP’s (53/35)
15-K2E’s
10-Burpees Over KB
*Bonus WOD*
16 Tabata Rounds of :20 on, :10 off Rowing for total Calories
*compare both wods to 3/2/17
*True Grit 6 is this Saturday, September 15th. We will have no classes or open gym on Saturday but if you aren’t competing, judging or volunteering come out and cheer on the competitors! The first heat will start at 9:00am. For more info go to: truegritcomp.wordpress.com
*This Friday the 5:30pm class will be cancelled in order for us to set up for True Grit. Open gym will also be cancelled at this time.
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
Deload Week Starts Today
DB OHS 6-6-6-6/Arm
Single Leg Bridge 6-6-6-6/leg
then,
4 Rounds for time of:
400M Run
20 KB Snatch (total, 53/35)
25 Wall Balls (20/14)
30 Situps
*True Grit 6 is this Saturday, September 15th. We will have no classes or open gym on Saturday but if you aren’t competing, judging or volunteering come out and cheer on the competitors! The first heat will start at 9:00am. For more info go to: truegritcomp.wordpress.com
*This Friday the 5:30pm class will be cancelled in order for us to set up for True Grit. Open gym will also be cancelled at this time.
*The next Strength Program starts on 9/23. For more info email Eric at Fallscitystrength@gmail.com.
