Category

TOD
Training of the day! A. 10 Skin the Cats B. 3 rounds of: AMRAP 3 11 OHS 95/65 21 Sit Ups 31 Lateral Bar Hops Rest 1 min between Rounds C. For time: 100 KBS 70/45 80 Goblet Squat 60 Alt. KB Clean and Jerk 40 Alt. KB Snatch 20 Single Arm KB OHS 10...
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Training of the day! A. 5 mins of planks Rotate between high and low plank and side planks to do in an unbroken set. B. Every 4 minutes for 5 rounds: Row 500m C. Every 2 mins for 10 rounds: Run 150m 3 Muscle Ups
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Training of the day! A. For form: (10 min cap) 50 KB Windmills B. EMOM 8 1 Clean Pull 1 Power Clean 1 1 Hang Squat Clean 1 Jerk @ 65% ME C&J C. AMRAP 5 7 Deadlift @50% 5 HSPU Rest 3 mins D. AMRAP 5 7 wallball 5 Deficit Push Ups Rest 3...
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Training of the day! A. AMRAP 11 30 DU 7 Thrusters 105/70 B. EMOM 30 12 Box JUMPS! on Odd 8 Burpees on Even
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Training of the day! A. For form! 30 TGU (10 min cap) B. EMOM 8 1 Power Snatch 1 Hang Squat Snatch 1 Full Snatch 1 OHS Use 60% ME Snatch C. For time: 500m Run 9 Bear Complex @ 95/65 500m Run 7 Bear Complex @ 115/85 500m Run 5 Bear Complex @ 135/95...
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Free class @ 10:30 with Open Gym until 1! See you there.
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TOD! A. 100 Partner Wallball Sit ups B. AMRAP 9 3 Deadlift 6 Hang Clean 3 Shoulder to OH 135/95 or 45% ME C&J C. 3 rounds for reps! 1 mins Max Cal Row 1 mins Max Reps DB Thrusters 1 mins Max Reps Candlestick to Burpee Rest 3 mins between rounds
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A. Tabata Push Ups B. Every 3 minutes for 10 rounds! 200m Run (corner to corner and back) 5 snatch @ 55% 10 Pull Ups 15 Box Jumps 24/20
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A. For form: 30 MU (10 min cap) B. For time: 30 Rounds of: 5 Wallball 3 HSPU 1 Power Clean @ 65%
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A. EMOM 10 50 DU B. AMRAP 7 10 Sit Ups 10 Seated Strict press 45/35 C. EMOM 20 5 Front Squats 115/75 (40% FS) 5 Bar lateral Burpees
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