July 1, 2024
HOLIDAY SCHEDULE:July 4th – 8am class ONLYJuly 5th – 8am-1pm Open Gym ONLYJuly 6th – 8am-10am Open Gym Part 1 – Deadlift3@70%3@80%ME@90% Part 2 – Bench Press3@70%3@80%ME@90% Accessory Work3x 10 L/10 R Skater Squats3x 10 L/10 R [ 1 Single Leg Dumbbell Deadlift + 1 Single Arm Bicep Curl + 1 Single Arm Dumbbell Press […]
June 29, 2024
Complete in teams of 2: AMRAP 15:While partner A completes 20/17 Cal Bike Partner B completes AMRAP:5 Dumbbell Hang Squat Cleans, 53/35 lbsFarmers Carry, 53/35 lbs, 100 ftOverhead Carry, 53/35 lbs, 50 ft10 Toes-to-bars*For the Partner B AMRAP start each round where you left off from the previous one. Post Work3 rounds for quality of:5 […]
June 28, 2024
Part 12-Position Power Snatch 1×1*find heavy single in 10 minutes Part 2“Randy” with a twistFor time:75 Power Snatches, 75/55 lbs*Every time you break complete:50 Double UndersGoal: Sub 10min Post WorkTabata 6 sets of each:Side Plank + Reach Through, RHollow To TuckSide Plank + Reach Through, L
June 27, 2024
3 rounds for time of:Run, 1 mi10 Strict Pull-ups15 No Push-up Burpees20 Alternating Box Step-ups Goal: Sub 45min staying in Zone 2 Post Work1 min Foam Roll Calves1 min Foam Roll Quads1 min Foam Roll Lats1 min Foam Roll T-Spine
June 26, 2025
Every 1 min for 10 mins, alternating between:Min 1: 12 Front Squats, 115/75 lbsMin 2: 20/17 Row Calories Post WorkBack Rack Hold, 185/155 lbs, 5 mins*Every time you break complete:5 Strict Toes-to-bars
June 25, 2024
7 rounds for time of:3 Clean & Jerks, 185/125 lbs9 Kettlebell Swings, 70/53 lbs12 Burpee Pull-upsGoal: Sub 18min Post Work3 rounds for quality of:5 L Single Arm Bottoms-up Kettlebell Press, pick loadSingle Arm Bottoms-up Kettlebell Carry, pick load, L 50 ft5 R Single Arm Bottoms-up Kettlebell Press, pick loadSingle Arm Bottoms-up Kettlebell Carry, pick load, […]
