Open Gym Only 8am-11:30 See you at the Butterfly Run Date: Saturday, April 8th, 2023 Location: Great Valley High School, or Virtual Option Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located solely on GVSD property....Read More
Strict Press: 3 x 6 Then, drop wt 10-15% and do 2 sets of max reps Age Group Qualifiers WOD 1: 20 Min CAP 3 Rounds 2 x 25′ DB Walking Lunges (hang position) , 50’s/35’s 20 Toes 2 Bar Immediately followed by: 2 Rounds 2 x 25′ Walking Lunges (rack position) 15 Chest 2...Read More
Back Squat (wk 3) Every 90 seconds back squat 5 x 3 @ 85-88% Then, 1 x :30 hold @ 120% For Reps 1 Min Max Reps Wall Ball Shots, 20/14 1 Min Max Reps SDHP, 70/53 2 Min Max Reps Wall Ball Shots 2 Min Max Reps SDHP 3 Min Max Reps Wall Ball...Read More
Olympic Lifting -Snatch Pull + Snatch: 5 x 1 @ 80%+ -Pause Clean 5 x 2 (2 sec pause at knee) -Zombie Front Squat: 3 x 5 Endurance Run, Row or Ski 400m 50 SA DB Thrusters 75 Double Unders Run, Row or Ski 400m 40 SA DB Thruesters 75 Double Unders Run, Row or...Read More
