
2015 04 22
2015 04 22
Don't forget to preorder your Summer Swag!
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5 Barbell Lunges 4×6 each *For Barbell Lunges use 80% of bodyweight.
Complete 2 Rounds: 55/35 lb DB Thrusters – 1 Minute Max Reps Rest 1 Minute Dynamic Push Ups – 1 Minute Max Reps Rest 1 Minute 40/30 lb Ball Slams – 1 Minute Max Reps Rest 1 Minute 20″ Burpee Box Jumps – 1 Minute Max Reps Rest 1 Minute
2015 04 22
2015 04 21
2015 04 21
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Complete 5 Rounds for time: 135/95 lb Power Snatch – 6 Reps KB Walking Lunge – 20 yds Strict Chin Up – 12 Reps *For Walking Lunge, use 1.5 pood KB in each hand.
2015 04 20
2015 04 20
Pre-Orders on New Summer Swag!
Click here and get in on our Pre-Orders for our New Summer Swag Use the promo code " 2015summerswag " from 4/20 - 4/30 to get $5 off each shirt! As usual with Pre-orders, if you don't order ahead of time, we cannot guarantee you'll get a shirt!
2015 04 20
Help us out for 30 Days for Wade!
Help us out guys! Wades Army is doing a "30 Days for Wade" Campaign, and we want you to wear your Wades Army shirts when you come in here on Tuesday night at 5:30pm. We are going to get a nice group picture to support 30 Days for Wade!Details from WadesArmy.org Wade's Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child's fight with cancer is often too much for a family to fathom. Our mission extends well past awareness and funding research, we make a connection with a family like Ethan Martin's and help in anyway we can! For this campaign a limited edition t-shirt design is now available in our new online store! Orders can be placed on this site and the shirts will be shipped to your door step! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma. These shirts will only be available from April 1st-30th, so please do not hold off. During these 30 days we will be featuring families who have requested the assistance of Wade's Army, highlighting successful fights against neuroblastoma, and catching up on the research you all have funded from the Wade's Day 2014 campaign!
2015 04 20
Warm-up: Burgener warm-up
A. Snatch pull + snatch - work up to a technically sound set of the complex. This is a good way to work on speed through the hips on the 2nd pull!
B. Front squat - 5 reps each at 85, 90, 95% of 5RM (you should have a 5RM from 2/23/25, otherwise estimate). Then 1 drop set of max reps at 85%.
C. 12 min AMRAP of:
3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the right)
3 DB snatch high pulls, 3 DB snatches, 3 DB OHS (do all reps on the left)
30 Russian twists (45/25)
2015 04 20
2015 04 19