LIFT

New cycle starts today, we will be looking to test your 5 Rep, 3 Rep and 1 Rep max over the next few weeks. We are also throwing in some hang power work for the Olymic lifts to add some variety.

Front Squat 5 x 5 – Work up to a heavy set of 5. Looking to establish your 5 Rep max.

WORKOUT

Performance
10 Min AMRAP
5 CTB Pull Ups
10 Squats
5 Ring Dips

Fitness
10 Min AMRAP
5 One Ring Body Rows
10 Squats
5 Dips (Dip Stn is Rx)

BENCHMARK TRAINING

Games

“Workout 13.2″

Complete as many rounds and reps as possible in 10 minutes of:
52/34kg Shoulder to overhead, 5 reps
52/34kg Deadlift, 10 reps
15 Box jumps, 24/20” box

More info HERE.

Hero

“Alexander”

5 rounds for time of:
31 back squats, 60/40kg
12 power cleans, 85/55kg

alexander-hero

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device.

MOBILITY MONDAY

There are a couple of new mobility tools in the gym for those who have a bit of Tennis or Golfer’s elbow.