Training of the Day Back squat 4-4 @ 80% 2-2 @ 90% 1-1 @ heaviest possible then AMRAP 12 minutes 24 kettlebell snatch (12 each arm) 12 burpee bar hip over 6 front squat (50%) beginner class Back squat / Front squat AMRAP 12 minutes 24 kettlebell snatch (12 each arm) 12 burpee bar hip...Read More
Training of the Day “The Bear Complex” 35-35-35-35-35 5 sets of the sequence: 7 rounds of: 1 power clean 1 front squat 1 push press 1 back squat 1 push press *No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is max load in a...Read More
training of the Day Thrusters build to heaviest set of 3 in 10 minutes. then 3 RFT of…. 40 wall balls 30 toe to bar 20 pull ups Post your scores to the Whiteboard.Read More
Training of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Rest 1 minute then…. “Randy” For time: 75 Power Snatches (75 lbs) Post your scores to the Whiteboard.Read More
training of the Day 2 rounds of…. 100 Double unders 50 kettlebell swings 25 handstand push ups 12 L pull ups 3 dead lifts on the minute @ 70% 1RM Post your scores to the Whiteboard.Read More
Training of the Day Heaving sotts press (Snatch balance from squat position) 3-3-3 @ 75% Snatch 1RM 2-2-2 @ 85% 1-1-1 @ 90% then 1K row 30 squat snatches @ 70% beginner class press, push press, jerk then…. 1 k row 30 shoulder to over head 50 push ups Post your scores to the Whiteboard.Read More
Training of the Day 5 rounds for time of…. 2 bar muscle up 4 front squat (from the ground) 60% 8 pistols (alternating) 16 double unders Post your scores to the Whiteboard.Read More
Training of the Day time under tension deficit dead lift. standing on a 45lb plate, pull fast up, descend 5 seconds. 5-5-5-5 @ 55% then 14 minute ladder of…. 3 wall ball, 3 kettlebell swings 6 WB, 6 KBS 9/9 12/12 15/15 18/18 21/21 24/24 keep going till 14 Post your scores to the Whiteboard.Read More
Training of the Day Strict press 5-5-5-5 @ 70% then AMRAP 15min 12 shoulder to overhead (50% jerk 1RM) 12 box jumps 12 pull ups beginner class Snatch then… AMRAP 12 minutes 12 snatches 12 box jumps 12 pull ups Post your scores to the Whiteboard.Read More
