Training of the Day Clean 8 minutes to build to heaviest possible then 1 on the minute for 5 minutes then 2 power clean / 2 thrusters 4/4 6/6 8/8 10/10 continue increasing by 2’s for 7 minutes *weight is 45% of “A” weight Beginner class Clean (power, full) 7 Minutes, as many rounds as...Read More
Training of the Day Run 500m for time then 100 burpees for time then 500 m row. Rest between each component is 4 minutes Post your scores to the Whiteboard.Read More
Training of the Day Back squat 3-3-3 @ 90% then 15-12-9-5 wall ball hand release push up ring dip beginner class Shoulder to overhead Press, push press, jerk then 4 rounds for time of…. 150m run 10 push press 50′ walking lunge Post your scores to the Whiteboard.Read More
Training of the Day AMRepsAP in 6 minutes of… Push jerk at 80% of Jerk 1RM then 5 rounds for time of… 5 HSPU 10 Hang clean (65% of PC 1RM) 15 pull up Post your scores to the Whiteboard.Read More
Training of the Day Dead lift 3-3-3 @ 90% then AMRAP 8 minutes 1 muscle up 7 overhead squats (55/75) 15 double unders Beginner class Dead lift / clean then 10-9-8-7-6-5-4-3-2-1 Clean wall ball kettlebell swing Post your scores to the Whiteboard.Read More
Beginner class Gymnastic work practice handstand and support position on the rings then “Half Cindy” AMRAP 10 minutes 5 pull ups 10 push ups 15 air squats Post your scores to the Whiteboard.Read More
Saturday is Coach Josh’s birthday. I hear that he likes hugs! training of the Day “Lane” 6 minutes to establish heaviest front squat Rest 1 minute then…. 34 thrusters (95/65) 34 burpees 34 chest to bar pull ups *Every pound lifted in the front squat reduces the time on part two by 1 second. beginner...Read More
