Wednesday May 1
A) warm up: 3 sets of 5 reps, banded KB Bench press B) work up to a 1RM bench press C) 8 min AMRAP: 2 Handstand Push Up 2 Deadlift...
Tuesday April 30
A) every 2 mins X 5 sets: 8 back squats @ 70% of 1RM B) every 2 mins X 5 sets: 8 strict press @ 70% of 1RM 8 min AMRAP
8 Muscle Ups
...
Monday April 29th
A) 3 sets of: Back rack reverse lunges 8 reps/leg 135/95 (from the rack) @ 30X1 tempo Rest 45 seconds after each leg B) 5 Sets: 400m Run...
Saturday April 27
Barbell: A) every 2 mins x 5 sets of: 1 Squat clean + 2 front squats + 1 split jerk Start at moderate weight and add 5-10lbs each set ...
Friday April 26th
A)4 rounds for time: 12 burpees 10 hang cleans 115/75 8 front squats 115/75 6 push jerks 115/75 B) 2 sets: max effort front bridge rest 2...
Thursday April 25
“Active Recovery Day” 40 min amrap: 10 alt Turkish getups 35/25 2 lengths farmer carry 70/55 500 m row 2 lengths front rack carry 55/35...
Wednesday April 24th
A) every 2 mins X 5 sets: 10 back squats @ 65% of 1RM B) every 2 mins X 5 sets: 10 strict press @ 65% of 1RM C) 20 min Emom: 1. 12/10...
Tuesday April 23rd
12 min amrap: 20 DB walking lunges 50/35 20 push-ups Rest 5 mins 12 min amrap: 20 Russian KB swings 70/55 40 Russian twists 15/10 60 DUs
Monday April 22
* reminder, Easter Monday Hours: 9am barbell 10am endurance 11-12 open gym * Barbell: A) every 2 mins x 5 sets of: 3 front squats + 1...
Friday April 19
*class time reminder: 9am wod, 10am wod & open gym from 11-1* A) 10 mins to work to a 3RM OH Squat B) 3 rounds: 24 cal row 21 wall...