BACKYARD BRAWL 4 on AUGUST 28th (TEAM OF 2) MEMBERS ONLY COMPETITION CLEAN & JERK 15 minutes Build to a Heavy Clean & Jerk KINDLING For Quality & BURN 3 Sets 12-15 Barbell Rows 12-15 Ring Curls Rest 1:00 3 Sets 12-15 Front Squats 12-16 Jumping Lunges Rest 1:00Read More
BACKYARD BRAWL 4 on AUGUST 28th (TEAMS OF 2) MEMBERS ONLY COMPETITION FOLLOW PROTOCOL For Total Reps 20 sec on/10 sec off alt. • Burpees • Toes to Bar x 8 Rest 2:00 20 sec on/10 sec off alt. • Bodybuilders • Abmat Situps x 8 ACCESSORY 10 minutes 10 Y-T-W 10 Ext. Shoulder Rotations...Read More
BACKYARD BRAWL 4 on AUGUST 28TH (TEAMS OF 2) MEMBERS ONLY COMPETITION CHIP CLIP 18 minutes 4-8-12-16…etc • SA KbS (53/35) • Kb Box Stepups (24/20) 35 Doubleunders ACCESSORY 3-4 Sets For Quality 10 Clamshells ea/s 15 Glute Bridges 20-30 sec Wall SitRead More
BACKYARD BRAWL 4 AUGUST 28TH (TEAMS OF 2) MEMBERS ONLY COMPETITION FLOOR PRESS 15 minutes Accumulate 5-7 Sets 5 Reps UNDERWATER MINING 3 Rounds For Time 10 Thruster building 20 Push Ups 200m Run rest 2:00Read More
BACKYARD BRAWL 4 AUGUST 29th (Team of 2) MEMBERS ONLY COMPETITION “SUPER STORE” 24 minutes- 4x through 90 sec Rowing OR 100m Shuttles OR Bike Rest 30 sec 90 sec Acc. L-Sit Rest 30 sec 90 sec Box Jumps (24/20) Rest 30 sec CORE ACCESSORY 3-4 Sets For Quality 10 Banded Wood Chop R...Read More
BACKYARD BRAWL 4 AUGUST 29th (Team of 2) MEMBERS ONLY COMPETITION PULL-UPS 15 minutes 4, 4, 4 WtD Pullups THE TRENCHES For Time 1-2-3-4-5-6-7-8-9-10 • Power Cleans (135/95) • PullupsRead More
“BULLFROG” For Time 30 Cal Row or Bike 15 TTB rest 2:00 30 American KbS (70/53) 15 Box Jump (30/24) rest 2:00 x 2 ARMS ACCESSORY 3-4 Sets 15 Dumbbell Curls 8 Ring Curls 15 Dumbbell Skull Crushers 8 Diamond PushupsRead More
