8/29/2013

  Strength Bench Press 3 Rounds 10 reps @ 65% of 1RM 5 reps @ 75% of 1RM 3 reps @ 85% of 1RM *Rest 1:30-2:00 in between each set* Metcon 10 Minute Amrap 10 Toes to Bar 10 Deadlifts 155/105

8/28/2013

  “Holleyman” 30 rounds for time 5 Wall Balls 20/14 3 Handstand Push-up 1 Power Clean 225/155

8/27/2013

  Strength 3 Rounds 10 Weighted Pull-ups -Heaviest Possible 15 Weighted Sit-ups -Heaviest Possible * Rest 90 seconds between exercises* Metcon 4 Rounds 500m Row 15 Hand Release Push-ups 25 Kettlebell Swings 53/35 *Rest 1:1 after each round, score is total  time including rest time*

8/26/2013

  Strength Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes between sets. Metcon 5 Minute Amrap Squat Clean and Jerk 165/115 * Squat clean to thruster is allowed, the squat is 1 rep and the jerk is 1 rep.* Mobility

8/22/2013

  Strength 7 Deadlifts @70% of 1RM EMOM x 6 minutes Metcon 4 Rounds 5 Bar Muscle ups 10 Handstand Push Ups 20 Dumbbell Power Snatch 70/50 *Must alt arms every rep on DB snatch along with controlling the DB until its on the floor. Do not drop from the top*

8/21/2013

  “Grace” 30 Reps for time Clean and Jerk 135/95 * The clean does not have to be a squat clean. The jerk can be any form of the jerk.*

8/20/2013

  Strength 15 Minutes to find a 1RM Overhead Squat Metcon 50 Box Jumps 24/20 -then- 125 Double- unders 75 Wall Balls 20/14 50 Toes to bar

8/19/2013

  Strength Bench Press 12-8-6-3-6-8-12 *Rest roughly 90 seconds between sets* Metcon 5 Rounds 5 Shoulder to Overhead 185/120 10 Burpee Pull-ups Mobility

8/15/2013

  Barbell Work 1 Power Snatch + 2 Overhead Squats every :30 seconds for 8 minutes- Heavy but perfect Metcon 9 Minute Amrap 1 Deadlift 275/185 2 Pistols 2 Deadlifts 275/185 4 Pistols 3 Deadlifts 275/185 6 Pistols…….. *Continue climbing in this fashion until time expires. Pistols are alternating and the ladder is scores by […]

8/14/2013

  “Jerry” For time Run 1 mile Row 2K Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Lurong Paleo Challenge

  Compounders, the LuRong Paleo challenge is among us. The gym is registered and individual registration begins August 16th. The challenge itself starts a month after that, September 16th. For more information visit the link below. Bring your A game!!! Lurong Paleo Challenge

8/13/2013

  Strength 3 Rounds 5 Strict Press @74of 1RM 5 Push Press @76% of 1RM 5 Split Jerks @78% of 1RM *Rest 90 seconds between sets* Metcon 20 Rounds 4 Burpees 3 Toes to Bar 2 Hang Power Snatch 115/75 *24 minute time cap* Mobility