Posse Athletics

07/15/2019

POSSE BBQ Tuesday 6:30-whenever Birdsley Home we'd love to see everyone current and past members!!
5044 So. Valene Street Holladay Ut.

07/14/2019

If you took equipment to purchase yesterday please let us know the inventory is way off.

07/10/2019

A few of you have expressed interest in purchasing equipment. We will be selling everything we can. I have a few rowers left ski ergs bars etc. Let me know what you're interested in and take after Saturday's workout.

07/07/2019

Monday
Girls Gone Wild
15 Sn**ch 135/95
50 Double Unders 50 Sit ups
21 Thrusters 95/65
21 Pull ups
40 Double unders 40 Sit ups
15 Thrusters 15 pull ups
30 Double Unders 30 Sit ups
9 Thrusters 9 Pull ups
15 Sn**ch

Tuesday
Fight Gone Bad
3 Rounds 1 Min at ea station for max reps
Wall Balls
Sumo DLHP 75/55
Box Jumps 20"
Push press 75/55
Row for Calories

Wednesday
Pyramid Helen
Run 1200 M
63 KBS 63 Pull ups
Run 800
42 KBS 42 Pull ups
400 M
21 kbs 21 pull ups

Thursday
Tristan
Run 400 20 Burpees
Run 400 18 Burpees
Run 400 16 Burpees
ETC till you finish with
Run 400 2 Burpees

Friday

Saturday
2009 CF Games Event 8
15 Cleans (155/105 lb.)
30 Toes-to-Bars
30 Box Jumps (24/20 in.)
15 Muscle-ups
30 Dumbbell Push Presses (50/35 lb.)
30 Double-unders
15 Thrusters (135/95 lb.)
30 Pull-ups
30 Burpees
300-foot Overhead Walking Lunges (45/25 lb.)

07/06/2019

07/01/2019

Monday
20 Min AMRAP
5 C2B Pull ups
10 Push ups
15 Front Squats 115/75
10 Hang Power Cleans
5 Push Press

Tuesday
30 Min AMARP
Run 400 M
10 OHS 95/65
20 Sit ups
30 Ball Slams
Courtesy of Shawn

Wednesday
50 Bench Press 185/115
50 Strict Pull ups
50 Ring Dips
50 Bent over Row 135/95
Complete each movement before moving on to the next
Courtesy of Matt Cordner

Thursday 4th of July 8:30 am only
SMALL
3 Rounds
Row 1000 M
50 Burpees
50 Box Jumps
Run 800 M

Friday
9 & 10 AM only
Saturday
8 & 9

06/28/2019

Rogue GH-1 GHD $450 EA.

06/17/2019

Monday
Strength 4x3 Clean & Jerk
30 Clean & Jerks 165/
45 Burpee Pull ups
90 Wallballs 20/20
Courtesy of Icon Athlete
Tuesday
Strength
4x3 Deadlift
30 Rounds
3 Deadlifts 275/205
5 Ball Slams 30/20
7 Box Jumps 24/20
Wednesday
Strength 5x10 Lunges Ea Leg in Back Rack
Run 800 M
10 Rounds
5 KB Lunges EA leg 53/35
10 Goblet Squats
15 KB Swings
Run 800 M
Thursday
Strength 4x3 Power Sn**ch
100 Sit ups
80 Wall Balls
60 Alt DB Sn**ch 50/35
40 DB Box Step overs
20 Devils Press
10 DB Curtis P's
Friday
Strength
5x5 Front Squats
600 M Run
21 Thrusters 135/95
Run 600 M 15 Thrusters
Run 600 M
21 thrusters

06/09/2019

Monday
Run 1600 M
Then 10 Rounds
15 Wallballs 20/14
20 Sit ups
Then
Run 1600 M

Tuesday
Strength

WOD
5 Rounds
7 Power Cleans 135/95
5 Shoulder to OH
3 Bar Muscle ups

Wednesday
Strength

WOD
4 Rounds
Run 400 M
10 Man makers 50/35

Thursday
3 Bars of Death

Friday
Strength
WOD
5 Rounds
25 Cal Bike
25 Cal SKi
50 Double unders

06/02/2019

Monday
Strength EMOM
6 Back Squats @75%
WOD 2x
50 DB DL 50/35
40 DB Thrusters
30 Lunges
20 Devils Press 10 Renegade Rows
Rest 2:30 Between Rounds 25 Min Cap

Tuesday
Strength
5X Complex
1 Clean Pull 1 Squat Clean
1 Front Squat 1 Push Jerk 1 Split Jerk
21 Min EMOM
15/12 Cal Row
10/8 Cal Bike
10/8 Ski

Wednesday
Strength Strict Pull up & Dips dip 10-1 (10 pull ups 1 dip) 9-2 8-3.... 1-10
4x
Run 400 M
30 Air Squats
20 KBS 53/35
10 T2B

05/30/2019

Thursday
3 rounds
30/21 cal row
20 bench press 165/95
10 thrusters 115/75

Friday
Strength sn**ch
Wod
3 rounds
Run 400 M
Row 300
20 burpee over the rower
10 bar muscle ups

05/20/2019

Monday
Strength Squat Sn**ch
WOD
5 Rounds
5 Squat Sn**ch 135/95
10 Toes to Bar
30 DBL Unders

Tuesday
Strength Bench Press
WOD
6 Rounds
9 Bench Press 185/115
15 Burpees
21/15 Cal alternate bike ski

Wednesday
Strength
WOD
5 Rounds
Row 500M
12 Thrusters 95/65
12 Pull ups

Thursday
Strength Deadlift
4 Rounds
4 Min AMRAP Rest 2 Min Between Rounds
27 KBS 53/35
21 Box Jumps
15 Push ups
With Remaining time MR Deadlift 315/185
Sore is Deadlift Reps

Friday
Run 1000 M
Then
10 Rounds
10 Power Clean 135/95
10 Shoulder to OH
Then
Run 1000M