My Posse

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.

06/09/2019

02/24/2019

https://www.facebook.com/Posse-Athletics-2207957189519997/

Monday Strength Push Jerk 5x3 WOD 3 Rounds 21 Deadlifts 185/135 15 Burpees 9 Push Jerks Tuesday 10 rounds 10 Bench Press 155/95 10 Strict Chin ups 10 DB Lunges Ea Leg 50/35 Wednesday 60 Cal Row 60 Squats, Push-ups, sit-ups 50 Cal Bike 50 Squats, Push-ups, sit-ups 40 C

02/19/2019

Come on everyone Time is Ticking to Pre-register for 130 STRONG. This is an amazing event where 100% of proceeds go towards Cancer Research. I know most everyone has been touched by cancer in someway. This is an amazing opportunity to do something different and something out of your comfort zone. It's called 130 STRONG because it equals 130 miles of running, biking, and swimming within a 2 week time frame, completed however you wish. Dedicate this to someone who has been touched by this awful disease. A scaled version for kids too :)
Hey everyone! Time is ticking. Early Bird discount ends tomorrow. The price is $64.95. Just look whats in the swag bags.
Womens Swag Bag:
Embroidered SportPack bag, engraved 130 Strong gold plated pendant necklace, high quality performance T-shirt or tank ( your choice), car decal, and muscle soothing gel.
Mens Swag Bag:
Embroidered SportPack bag, high quality performance T-shirt, car decal, and muscle soothing gel.
Kids Swag Bag:
Embroidered drawstring bag, high quality performance T-shirt, inflatable water bottle, and treats.
Make sure you sign up today! http://ow.ly/RpHf308FyXw

02/18/2019

President’s day Schedule 8 & 9 am only!

Monday

Team WOD I go you go

9 Push press 135/95

Row 350 M

9 Hang Power Cleans

Row 350 M

9 Font Squats

Row 350 M

9 Thrusters

Row 350 M

Tuesday

Strength Overhead Squat 12.10.8.6.4

WOD

Row 500
75 Wallballs 20/14
Row 750 M
75 Wallballs 20/14
Row 1000M
75 Wallballs 20/14

Wednesday

1.2.3.4.5.6.7.8.9.10

DB Clean & Jerk

1 Round of Cindy between sets

Thursday

Strength

Clean & Jerk 4x3

Sn**ch 4x3

WOD

15.12.9

Power Sn**ch 115/75

Burpees

Box Jumps 24/20

Friday

19.1

02/18/2019

https://www.facebook.com/Posse-Athletics-2207957189519997/?modal=admin_todo_tour

President’s day Schedule 8 & 9 am only! Monday Team WOD I go you go 9 Push press 135/95 Row 350 M 9 Hang Power Cleans Row 350 M 9 Font Squats Row 350 M 9 Thrusters Row 350 M Tuesday Strength Overhead Squat 12.10.8.6.4 WOD Row 500 M 150 Wallballs 20/14 Row 1000M

02/17/2019

Presidents Day schedule 8 and 9 am only!!

02/11/2019

Monday

Strength Clean & Jerk

WOD

3 Rounds

10 Squat Clean thruster 135/95

5 Bar Muscle ups

45 Double unders

Tuesday
30 min AMRAP
Row 500 M
40 Sit ups
30 squats
20 push ups
10 pull ups

Wednesday
Strength
4x3 Power Sn**ch
Then
4x3 Sn**ch High Pull
WOD
12 min Ladder
3.6.9.12.15......
Power Sn**ch 95/65
Box jump 24/20
Burpees

Thursday
10.9.8.7 6.5.4.3.2.1
Back squat 225/165 from the floor
Bench press 185/115
Deadlift 225/165

Friday

21-15-9 KB Swings

42-30-18 Cal Row

21-15-9 Ball Slam 30/20

Rest 5 min

15-12-9 KB Swings

21-15-9 Cal Row

15-12-9 Ball Slam 30/20

02/11/2019

https://www.facebook.com/posseathletics/?ref=bookmarks

Monday Strength Clean & Jerk WOD 3 Rounds 10 Squat Clean thruster 135/95 5 Bar Muscle ups 45 Double unders