Back Squat: 3-3-3 Then… Partner Relay: AMRAP In 15 Minutes 3 Wall Climbs 10 Pullups 15 KB Swings, 53/35 100ft Sprint *After you complete the 100ft sprint, tag your partner and they do the same thing.Read More
Deadlift 3-3-3 Then 200 meter run 21 sumo deadlift high pull (95/65) 21 push press (95/65) 200 meter run 15 sumo deadlift high pull (95/65) 15 push press (95/65) 200 meter run 9 sumo deadlift high pull (95/65) 9 push press (95/65) 7:30 Strength Class Post loads and times to comments:Read More
EMOM 7 Min: Power Snatch + 3 OHS Then… 18 Min Clock: 3 Rounds: 200M run 21 Pull-ups (scale with Jumping Pull-ups) 12 Power Snatches, 95/65 Then, with the remaining time, get as far you can through “The Flight Simulator” RX= DU: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (Scale option 1: 3-6-9-12-18-21-24-27-30-27-24-18-12-9-6-3) (Scale option 2: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1) (Scale option 3: Use...Read More
Front Squat 3-3-3 with 3 second pause at the bottom of each Then…. Fight Gone Bad Style 3 Rounds of Max Effort for 1 Minute at each station: Front Squats 135/95 Hand Release Push Ups Box Jumps 24/20 Prowler Push or Sled Drag 135/95 Row for Calories 1 Minute rest between each round Kendrick Farris...Read More
5, 5, 5 Reps of Bulgarian Split Squats rest 60 secs Single legged Romanian Deadlifts rest 60 secs Complete a set of one left & right leg movement for both. Then: 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood DipsRead More
9am: Yoga 10am: Oly Class 11am: Endurance For Time: Run 1 Mile (w/med ball), 20/14 30 Burpee Pullups 800m run, 20/14 20 Burpee Pullups 400m Run, 20/14 10 Burpee Pullups Due to high volume, a 4pm class on Thursday will start this week. In addition, beginners classes will also be added...Read More
7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU (50/50) 10 Rope Climbs 200m Firemans carry, (100m each) (scale with weighted run) *Snatches, wall climbs and rope climbs are alt reps Read More
Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments: This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate...Read More
Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9 Wall Ball, 20/14, (10ft) Pull-ups Then… Max Burpees with remaining time. Score = max Number of burpees completed *Pick a target above max reach for Burpees JButt & Noisewater right...Read More
