[vc_row][vc_column][vc_column_text]Warmup: Muscle Activation, on the Whiteboard Skill: Deadlift, practice form & technique, starting @ approx. 25% of your 1RM Strength: Deadlift 3-3-3-3-3 + 3×1 You will work up to a 3 rep max, resting 2-3 minutes between later sets, then rest 3 minutes before doing singles on the minute, for 3 minutes, at your 3 […]

[vc_row][vc_column][vc_column_text]Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps. Conditioning 21-15-9 reps, for time, of Power clean (3 push press per round) 135/95 Toes to bar Perform three push presses per rounds, every 7 reps RD#1, 5 reps RD#2, and 3

[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes, plus finish your round, of 15 – sumo deadlift 135/95 15 – 4-count flutter kick 15 – DB floor press 30/20 15 – plank jack Warmup: KB swings & weighted glute bridge Plus laps of Butt kickers High Knees Lateral shuffle steps R&L Crossover steps (karaokes) R&L [/vc_column_text][/vc_column][/vc_row]

Light Weight Week concludes today with two empty bar exercises and toes to bar. Show up and see the 4th movement and the numbers. With a partner/team rowing/plank hold competition warmup.

[vc_row][vc_column][vc_column_text]Light Weight Week continues Empty bar overhead squat & 1/2s and a choice of running and rowing, for about 15 minutes.  Show up and see the numbers.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Light Weight Week continues We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and technique, while keeping the heart rate up. Don’t mistake Light Week for Easy Week???? Two-WOD Tuesday, starting with a CF benchmark that uses an empty bar and fits our Tuesday