It’s total time! You have 1 hour to establish a 1RM for all three lifts, your “score” is total weight moved. Show up early if you need more time to warm up. Workout of the Day Shoulder Press Find your 1 rep max. then Back Squat Find your 1 rep max. then Deadlift Find...Read More
Beginner class 10:30 Snatch as a skill 3 rounds of… 1 minute of kettlebell snatch :30 rest 1 minute of knee to elbow :30 rest Post your scores to the Whiteboard.Read More
Training of the Day Strict press 4-4-4 @ 80% 1-1-1 @ 90% then 500m run 21 thrusters 500m run 15 thrusters 500m run 9 thrusters *choose a thruster weight that is 10lbs over your last “Fran” weight. beginner class Front squat / Thruster as a skill 21-15-9 thurster and pull up Post your scores to...Read More
Training of the Day 2 rounds of…. 20 power cleans @ 60% 20 toe to bar 20 burpees 20 chest to bar pull ups 20 ring push ups 20 calorie row Record 1st and 2nd round finish time. More than a 1 minute variance results in 500m run penalty. Run time will be added to...Read More
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
