Happy Father’s Day to all the dads out there! beginner class at 10:30 (Event 3) Squat, build to a moderatly heavy weight. Then…. 40 wall ball, 30 box jumps, 20 pull ups, 10 ring dips Post your scores to the Whiteboard. Mobility with Dr. Missy Albrecht will focus on squats.Read More
Traininig of the Day Push press 5-4-4 @ 80% then Friday the 13th… 13 rounds of 13 push ups, air squats, med ball stand ups (inverted burpee holding a med ball) beginner class (Event 2) Clean. 5 rounds of… 5 squat cleans, 10 med ball stand ups Post your scores to the Whiteboard.Read More
Training of the Day Back squat 6 reps at 90% in 4 minutes (partition as you see fit) then 14 minutes of 10 pull ups, 12 front rack step up (44/65) 40 double unders Post your scores to the Whiteboard.Read More
Training of the Day 3 rounds for time of: Run 800 meters 30 reps kettlebell squat clean (55/35 alternating), 30 burpees beginner class (Event 1) Overhead squat then “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95 lbs) Post your scores to the Whiteboard.Read More
Training of the Day 5 deficit HSPU OTM x 6 minutes then 18 minutes of….5 shoulder to overhead @60% jerk, 10 ring dips, 15 V-ups Post your scores to the Whiteboard.Read More
Training of the Day Front squat- as many reps in a single set at 80% then 21-18-15-9-6 of… thruster and knee to elbow beginner class (Event 6) Press, push press and jerk. 15-12-9-6-3 of… thruster and bar facing burpee Post your scores to the Whiteboard.Read More
beginner class at 10:30 (Event 5) handstand work. 4 rounds of… 5 wall walks, 30 single unders, 10 kettlebell swings Post your scores to the Whiteboard.Read More
Training of the Day Dead lift 6 reps at 90% in 4 minutes (partition as you see fit) then 6-9-12-15-18 of… KBS and pull ups beginner class (Event 4) Snatch. 10-1 power snatch and ring dip Post your scores to the Whiteboard.Read More
