8am class, then Open Gym until Noon Cardio Toast AMRAP 12 Minutes 12 Burpees 12/9 Cal Bike 12 DB Snatch Ring in the New Year AMRAP 12 Minutes 12 Toes to Ring 12 Ring Pushups 12 KB Swings Midnight Ball Drop AMRAP 12 Minutes 12 Med Ball Sit Ups 12 Russian Twists with Med Ball...Read More
Work up to a heavy complex 1 Snatch Pull + 1 Snatch + 1 OHS Then… For Time 21-18-15-12-9-6-3 OHS, 75/53 RX: 1 legless rope climb after each round, 15′ Modify: 1 rope climb, 18′ or 2 Lay 2 StandsRead More
Swoly Night For Time 50 Deadlifts, 225/153 40 DB Hang Cleans, 50’s/35’s 30 Weighted Push-ups, 55/35 20 Strict Pull-ups 10 Wall Walks 20 Chest 2 Bar Pull-ups 30 Weighted Push-ups 40 DB Shoulder 2 OH, 50’s/35’s 50 BurpeesRead More
Can be done with a partner, or solo One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb...Read More
10 Min AMRAP 50-40-30-20-10 Double Under Sit-ups *Max Burpees in remaining time 10 Min AMRAP 12/9 Cal Bike Med Ball Clean Ladder: 5-10-15-20-25… 10 Min AMRAP 15 Cal Ski 30 Russian KB Swings, 70/53Read More