6/19/17 – South End Grind is Now Open!

south end grind

RANT

We are very excited to announce that South End Grind is officially open for business!  Freddie has put in countless hours getting the shop ready, so be sure to stop by and grab yourself a cup of coffee!  Monday – Friday 6am – 5pm & Saturdays from 8am – 2pm.

Performance

A. Peg Board Pullup @21X1 – 1×10

B. Peg Board Transition Drill – 1×5 each arm

C. Peg Board Ascent – collect 3 reps

OR

D. Strict Ring Pullup @21X1 – 1×10

+

AMRAP 3

10 Cals Assault Bike

10 Box Jumps

1 Pegboard Ascent (or 10 Strict Pullups)

Rest 3:00

x5

*score = total reps

1 pegboard = 10 reps

Fundamentals

A. Press – 2×10

B. Push Press -2×10

C. Push Jerk – 2×10

+

AMRAP 15

200m Run

10 Press

20 Abmat Situps

200m Run

15 Push Press

20 Abmat Situps

200m Run

20 Push Jerk

20 Abmat Situps

*score = rounds + reps (200m run = 20 reps)

Olympic Weightlifting

A. 3 Position Snatch – 5×1 @ 65%

B. Power Jerk + Split Jerk – 5 x 2+1 @65%

C. Snatch Pull – 5×5 @85%

D. Push Press – 3×5 @90% of 5 rep max

ACCESSORY

GHD SitUps – 3×10-15