Training of the Day Jerk 1-1-1-1-1 @ 90% on a 90 second recovery then AMRAP 10 minutes 5 handstand push ups 10 kettle bell swings 15 double unders beginner class Shoulder to overhead (press, push press, jerk) AMRAP 10 minutes 5 push ups 10 kettle bell swings 15 single unders Post your scores to the...Read More
Training of the Day Front squat 4-3-2 @ 85% Back squat 2-1-1 @ 90% then 3 rounds of… 2 minutes wall ball rest 1 minute 2 minute box jump rest 1 minute Post your scores to the Whiteboard.Read More
Training of the Day Snatch, OTM @ 80% X 5 minutes OTM @ 90% X 4 minutes then “Amanda” 9-7-5 reps for time of: Muscle-ups Snatches (135/95 lbs) Post your scores to the Whiteboard.Read More
training of the Day Heaving sotts press / snatch balance 3-3-3-3 @ 75% snatch 1RM 1-1-1-1 @ 90% snatch 1RM then 200 hand release push ups. Every :30 do 1 power snatch at 70% of 1RM Post your scores to the Whiteboard.Read More
Training of the Day “Cameron” For time: 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Good mornings, 65/95 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Post your scores to the Whiteboard.Read More
Training of the Day Straight leg, deficit dead lift 10-8-6-4 @ % DL max then Tabata calorie row rest 3 minutes Tabata double unders (every 2 DU is equal to 1 cal) Post your scores to the Whiteboard.Read More
Training of the Day On the minute… 1 Thruster, 2 push press starting @ 65% of strict press 1RM increase by 5lbs ladies /10lbs men, each minute then AMRAP 10 minutes 12 Toe to bar 9 hang clean (50% of power clean max) 6 ring dip Post your scores to the Whiteboard.Read More
Training of the Day Back Squat Find your 1 rep max. 5 @ 60% , 4 @ 70% , 3 @ 80% 2 @ 90% 1-1-1 then taken from the ground each round do as many front rack lunges (alternating) in 1 minute as possible. rest :30 6 rounds at 70% of body weight Beginner...Read More
Training of the Day Skill- hand stand / hand stand walk then 16 total minutes of… Even minute- 4 TGU, (2 per arm) max rep double unders Odd minute- 4 snatches (70%) max rep push ups Score is total DU and PU. Post your scores to the Whiteboard.Read More
