Blog

Saturday

Closed

Come support Undisputedly Strong

3005 S. St. Francis Dr. 

Suite C

8AM – 4PM


Saturday

Closed

 

Come support Undisputedly Strong at 3005 S. St. Francis Dr. 

Suite C

8AM – 4PM


Friday

A) Snatch wave
Perform EMOM
3 @ 60%
2 @ 65
1 @ 70
3 @ 65
2 @ 70
1 @ 75

B) Buy in
1K run
30 Box jump overs 24/20
Cash out
1K run

 


Friday

20min EMOM
One: 10 Dumbbell Chest Press (Heavyish)
Two: Max Hand Release Push-ups
Three: Minute – Plank
Four: Erg @ Moderate Pace


Thursday

In Teams of 3:

With a running total:
Partner A rows 15 calories
Partner B accumulates RKB swings [heavy]
Partner C accumulates Sit Ups


Thursday

A) DB Floor press

4×12

B) 15 min
10 Single arm kettle bell thruster 20/16
20 Russian kettle bell swings
30 Plate hops 45/35

 


Wednesday

16 Min amrap
*10 Squats
10 Dumbbell Power Cleans
10 Dumbbell Power Snatch
*Every round, increase the squat by 10


Wednesday

A) Press handstand drill 4×5
Wall squats 5×5

B) “Grace”
30 Clean and jerks S-135/95,F-95/55


Tuesday

5 Rounds for time:
Run 200m
15 Medicine Ball Cleans
10 Medicine Ball Sit-ups
5 Burpees


Tuesday

A) Barbell chest supported row
3 x 10
Strict Pull ups
3 x Max

B) 21-15-9

Chest to bar pullups
Roll to candlestick + x jump
200 m run
*run is 1 per round


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