friday 061512(we are moving sat 6/16)

IMG 1131Skill:

           bench press

Strength:

        bench press: 5rm

        pull-ups: 5rm

WOD:

         death by pull-up + push-up 

Read more: friday 061512
 

thursday 061412(we are moving sat 6/16)

IMG 1013Skill:

           back squat

Strength:

        back squat: 10x2 50% 1rm  

WOD:

         4 rounds

         400m run

         20 kb walking lunges (53/35)

         

Read more: thursday 061412
 

wednesday 061312 (we are moving sat 6/16)

IMG 1048Skill:

           push/split jerk (push jerk)

Strength:

        split jerk: 1rm (split jerk demo)

WOD:

         8 amrap

         5 s2o (135/95)

         15 bar hops


(josh everett talks and does the split jerk)

Read more: wednesday 061312
 

tuesday 061212 (we are moving sat 6/16)

IMG 1055Skill:

           sumo deadlift

Strength:

        sumo deadlift: 3,3,3,3,3

WOD:

         6 rounds (:30 sec each)

         kb swings (53/35)

         burpees

         double unders (max 20)

         rest

         

Read more: tuesday 061212
 

monday 061112

Skill:

           kb bench row

Strength:

        kb bench row: 4x10

        weight push-ups: 4x8

WOD:

         3 rounds

         200m run

         25 pull-ups

         15 push-ups


Read more: monday 061112
 

friday 060812

bun ovenSkill:

           front squats

Strength:

        front squats: 3rm

WOD:

         The T-Rex

         9 amrap

         11 front squats (95/65)

         15 russian KB swings (53/35)

         12 sit-ups

Read more: friday 060812
 

thursday 060712

IMG 1039Skill:

           hollow holds

Strength:

        4 x :30 hollow holds

        4 x :30 arch body holds

        3 x ME handstand hold (max 1min)

WOD:

         15 muscle ups F.T.

 

         or


         30 pull-ups

         30 ring dips


Read more: thursday 060712
 

wednesday 060612

IMG 0960Skill:

           double unders

Strength:

        press: 10rm  

WOD:

         5 rounds OTM

         8 push press (135/95)

         double unders

         (score is number of dubs)

Read more: wednesday 060612
 

tuesday 060512

IMG 0974Skill:

           back squat

Strength:

        back squat: 5rm 

WOD:

         3 rounds (1 min each)

        wall ball

        burpees

        box jump (24/20)

        rest

Read more: tuesday 060512
 

monday 060412

IMG 0799Skill:

            power snatch

Strength:

        power snatch: 1rm 

WOD:

         "Isabel" 

             "Isabel video" 


To Jared, the Rte 1 team and all the members of Rte 1,

Thank you!!! Thank you for coming to cheer me on and helping me to achieve my goal. Thank you for pushing me in the gym. Thank you all for being such a wonderful community to be a part of. I am so grateful for your words of encouragement, cheers, and support. You are all amazing!

 Thanks again,

 Alicia

Read more: monday 060412
 

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