Olding and Fitnessing: Podcast and Kayle and Mike Member Spotlight

We are getting delivery of the Assault Bikes! They will be ready to roll next week. Just stay calm, we want to use them as much as you!!

As with this new equipment, keep an eye out for the Barbell Club Page that will be published this weekend with the Facebook Group Access opening, as well some new programs up for your Shred and Leaning out pleasure|!

 

Olding and Fitnessing : A Podcast

Check out the even newer reboot of the Podcast that will come with more regular episodes, starting off with our new Member Spotlight of Mike and Kayle from Charlestown.

 

 

 

 

 

 

 

FRIDAY

CrossFit

Strength : Overhead Squat
3-3-3-1-1-1, find a 1 rep max while working with heavy 3s before

WOD : “Elizabeth”
21-15-9
Clean 135/95
Ring Dips

S: 75/55, Push-ups
L1: 115/75, Scaled Dips

Rx+: Only try this if you have done as Rx under 6:00
155/105 Squat Cleans

 

Sweat

Core Work: 5 Rounds for Quality
10 Banded Hammy Straight Leg Pulls (each leg)
10 Banded Hip Extensions (each leg)
– Band is tied to Pull-up Upright
10 Weighted Situps, heavy KB or DB at chest
10s Seated Press Extension Hold
10 Standing Oblique Crunch (each side)

after 5 rounds then Accumulated 2:00 in forearm plank

  • 15:00 Cap for entire set

Conditioning : For Time
21-15-9
KB Goblet Squat, heavy
Push-ups
21-15-9
Toes to Bar or best scale
Burpees
500-400-300
Meter Row
Run

 

The Program

1. Strength and WOD

2. 12 Minutes to establish a 3rm Back Squat (any)

then EMOM 10m, 1 rep @ 95-100%

3. 100 GHD Hip Extensions