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TOD
Training of the day! A. EMOM 10 Magic # of burpees +1. B. For Form: 30-30-30-30-30 (total) Walking Lunge with DB in Farmer Carry C. 3 Rounds of: AMRAP 4: 7 Push Press 115/75 7 Hang Clean 115/75 7 Deadlift 115/75 Rest 1 minute between rounds. EC: 3k Run/row
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Training of the day! Free Class at 10:30 with Open Gym until 1!
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Training of the day! A. For Form: 10 Rounds of: 8 Deficit Push Ups 4 Alt. DB Snatch B. Every 30 Seconds for 10 Mins: 1 back squat @ 60@ C. For time! (7 min time cap) 20 Burpee Pull Ups 20 Wallball Sit Ups 10 Burpee Pull Ups 10 Wallball Sit Ups EC: 15...
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Training of the day! A. 100 Hollow Rocks B. 5 rounds, not for time: 5 Muscle Ups 10 Weights Box Step Ups 12-20 inch box C. For time: 10-1 KBS 70/45 10-100 Double Unders
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Training of the day! A. AMRAP 10 Seated Strict Press 45/35 B. 5×10 Front plate raises 10-45 C. For FORM: 30 Deadlift (lift, lower, reset. Do not let go of the bar) @60% 30 Pull Ups 30 T2B 30 Box Jump 24/30 30 Wall Kick Ups EC: With a partner: 7 min Cap 3 Rounds...
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Training of the day! A. Coaches choice for warm up. B. For 4 rounds: Do some stuff and do some stuff.
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Training of the day! A. Complete as many burpees as possible in 20 seconds at 100% effort. Take that number and subtract 1 rep. Complete that number of burpees EMOM for 10 minutes. B. For perfect for: (15 min Cap) 10-1 Ring Dips 1-10 Ring Rows C. Tabata Banded Broad Jump Extra Credit: 5 rounds...
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Free class at 10:30 with Open Gym from 11:30 to 1! See you there!
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Training of the day! A. Coaches warm up! B. For time but with perfect form: 80-40-20 Air squats – KBS 70/45 – Pull Ups 64-32-16 48-24-12 36-18-8 24-12-6 12-6-3
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Training of the day! A. 40 KB windmills B. Every :30 for 10 mins: 1 deadlift # 60-65% C. For time: 10 rounds of: 15 wallball 150M run Rest :30 between rounds.
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