Thursday August 30th
A) 12 mins to work up to a 3 rep max OH Squat B) 3 Rounds for Time: Run 800 Meters* 25 Snatches 95/65 25 Box Jumps 24/20 *sub 1000 m...
Wednesday August 29
3 Sets of the following: A1) KB strict press, choose challenging load for 8-10 reps, rest 1 min A2) max effort strict pull-ups, rest 1...
Tuesday August 28 *no 4pm open gym time today*
A) 7 min emom: 2 Hang Squat Clean + Jerk *choose challenging load* B)60 Calorie Row 50 Toes-to-Bar 40 Push Jerks 135/95 30 Hang Squat...
Monday August 29
*4pm class is cancelled For today, please register for the 5pm. Thank you * A) back squats 5 sets of 7 @ 75% B) “Trap Queen” 30-20-10...
Saturday August 25th
Wods Barbell: A) 1 clean pull + 1 high hang clean + 1 below knee clean + 1 Clean Every 90 secs X 9 sets B) 10 min Emom: 1 squat clean...
Friday August 24
**todays wod times: 9, 12, 4 & 5 ** A) 10 mins to work up to a 3 rep max power snatch B) 10 mins to work up to a 1RM squat snatch C) 15...
Thursday August 23
A) 12-9-6 Thrusters 105/75 C2B pull-ups Rest 5 mins 21-15-9 Thrusters 75/55 Pull-ups B) 8 min emom: 1. 45 sec left side plank 2. 45...
Wednesday August 22
Wednesday August 22 A1) Single arm db bench press 4 Sets x 8-10 reps/side @20X0 Rest 60 sec A2) Barbell Bent Over Row 4 Sets x 8-10 reps...
Tuesday August 21
Wod 6 sets: 8-10 dips, rest 60-90 sets between sets B) 3 rounds 500 m row 12 power snatch 95/65 12 push-ups
Monday August 20th
A) back squats: 8 sets of 4 B) 7 rounds: 7 Burpees 7 Box jumps 24/20 7 Power Cleans 115/75