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By

Jenna Tieman

Friday

Teams of 3: only 1 working at a time AMRAP 15 min: 50 Calories of Assault Bike 50 Dumbbell Thrusters

Thursday

A. Deadlift Warm up:10x empty bar, 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom. B. 10-8-6-4-2...
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Wednesday

Every 2 minutes, for 30 minutes (3 sets of each): Station 1 – 4-6 turkish getups (2-3 per arm) Station 2 – Strict Pull-Ups x...
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Tuesday

A. Back Squat Warm up: 6 x 30-40%, 5×40-50%, 3x 50-60% Working Sets: 70%x3, 80%x3, 90%x3 *treat this as an E2min Emom.   B. Run Level...
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Monday

   Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps *spend 8-10 min on each piece building to a solid heavy single...
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Wednesday

A. Power clean skill work (1.high hang muscle clean, above knee muscle clean, mid shin muscle clean + FS after each. 2. high hang power...
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Tuesday

Three sets of: Turkish Get-Ups x 6 reps (3 each arm) 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Bulgarian Goat Bag Swings x...
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Monday

A. Backsquat 65% x 5 75% x 5 85% x 5 B. Assault Bike 50 calories for time

Saturday and Sunday

Saturday: 9-11a: Open gym/17.3 makeup *during the remainder of the open 3-4-5, open gyms will begin at 9am and last until 11am– plan accordingly. 11a-...
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