7/17/2018

The "Hottest Gym" (wink wink) in NWA has times at : 5.15,6.15,8.15,11.30,4.30,5.30,6.30

20 min AMRP
3rds
5 Pullups
10 Pushups
15 Squats
then,
Run 100m

AAB

3rds
30 sec Row
30 sec off
3rds
30 sec bike
30 off
2rds
30 sec cap
5 Burpees
MU / alt w BMU

rest 5
Repeat
Repeat again
*aim for 80-85 percent capacity if 1 min AMRP
** goal of no more than 10% fall off on final time through




 

Trevor Belline
7/16/2015

Holy Happy Monday times!!! 5.15,6.15,8.15,11.30,4.30,5.30,6.30

Squat Clean +2 Front squats
5-7 sets @ 80,83,83,85,85+, rest 3+ in between

3rds
10 KB Deads A)70/55, B)55/35, C)45/20
Farmer Carry 40ft
10 KB Deads
3rds
10 Dual DB F Squat A)50/35, B)35/20, C)20/10
Farmer Carry 40 ft
10 F Squat
3rds
10 KB swings
1 arm Farmer Carry 40 ft
10 KB Swings

AAB
Sq Clean Complex


3rds
1 min Bike @ plus 350/250 pace
1 min do perform 7-10 HSPU
1 min to Row Sub 1.55/2.05
1 min to do 5 sets of 1 C2B + 1 PU

12 min AMRP
Row 15/12 Cals
25 ft of HS Walk

Trevor Belline
7/15/2018

The Best Gym you can go to in Arkansas has sessions at : 8, 12.30

90 sec of
7 HPC
alt w sets of 1,2,3,4… BFB
90 sec of
WB
90 sec of Rowing
90 sec of Thrusters in sets of 7
90 sec of 5 PC
5 Jerks
90 sec of
sets of 1-2-3-4-5… PU / BMU
alt w 5 squats Rest 5 repeat

90 sec rest between all sets
Rest 5 and repeat

AAB

6-8 sets @ 65-75
From Ground Snatch Hi Thi Pause to Hi Pull + Below knee Hi thi Pause to Sq Snatch
6-8 sets @70-80
Snatch Hi Pull + Below knee Snatch

Metcon

Trevor Belline