Training of the Day press, 2 push press, 3 jerk @ 90% press 1RM Send off on the :90 for 7 total rounds then Buy in 1k run 4 rounds of… 8 ring dips 10 pull ups 12 kettle bell swings cash out 500m row Beginner Class 7:30p snatch work then… AMRAP 8 minutes 5...Read More
Training of the Day clean pull (2 speeds) slow to the knees, then fast 3 OTM @ Clean 1RM then 5-10-15-10-5 of… Power clean @ 70% 1RM toe to barRead More
Workout of the Day Front Squat Find your 2 rep max. then AMRAP 12 minutes 10 burpee box over 10 thrusters (115/75) Beginner Class 7:30p Back squat / Front squat / overhead squat 3 rounds for time of… 30 air squat 10 ring dips 200m rowRead More
Training of the Day Dead lift 3 on the minute @ 85% 1RM for 6 minutes. then 3 rounds of… 30 second max distance row rest 1 minute 4 rounds of… 30 second max rep burpee rest :30 5 rounds of…. 30 second max rep shuttle sprint rest 10 secondsRead More
Training of the Day weighted ring dip 5-5-5-5 @ heaviest weight possible it is okay to increase weight as the sets progress. Complete all 4 sets within 5 minutes. then AMRAP 14 minutes… 6 HSPU 20m. Overhead walking lunge 4 Turkish get upRead More
On September 11th, 2001 four plans were hijacked in an act of terrorism. Nearly 3,000 Americans lost their lives that day. This work out is dedicated to them. Training of the Day 11 Clean and Jerks @ 80% 175 double unders 77 wall ball (20lbs 8ft/10ft target) 93 knee to elbow The first plan that...Read More
Training of the Day snatch… On the minute @ 85% 1RM for 8 minutes then 30 box jumps 30 clapping push ups 20 box jumps 20 clapping push ups 10 box jumps 10 clapping push upsRead More
Training of the Day Time under tension floor press. 5 second decent fast push up 5-5-5-5 @ roughly body weight then 3 rounds for total reps of…. 1 minute ring dips 1 minute knee to elbow 1 minute Kettlebell swingsRead More
