10am Olympic lift class 11am Endurance 12 minute AMRAP Cash In: 1 mile run w/remaining time… 25 DU 10 Wall Balls, 20/14 —-3 min rest——- 12 minute AMRAP Cash In: 1 mile run w/remaining time… 10 KB Swings 10 HR pushups Last day to PRE-ORDER new GEARRead More
21 day Bicep Challenge King Bill Brown Partner handstand walks 30 sec each for 10 min. With a partner: 4 Rounds Partner 1: 1 min max effort rope climb Partner 2: 1 min max effort double unders *Switch each minute then rest 1 min Read More
10 minutes to work up to a heavy power snatch Then… WWPF 42 Front Squats, 135/93 30 Synchronized Toes 2 Bar 30 Front Squats, 165/123 20 Synchronized Toes 2 Bar 18 Front Squats, 205/153 10 Synchronized Toes 2 Bar Handstand walk seminar Friday at 6:15 Register HERE Read More
10 Minutes to work up to heavy Power Clean and Jerk Then…. 15 Ring Muscle Ups 20 Clean and Jerks 165/103 25 Bar Muscle ups Yeager Bomb at the Friday night gymnastics clinic with BeauRead More
Week1: 3×5 @ 75% Tempo Back Squats (3 sec eccentric/ fast on concentric) Then… 30 – 20 – 10 Plate Box step ups 45/25 Plate ground to overhead 45/25 Plate sit ups 45/25 (hug the plate across your chest)Read More
No Olympic Lifting class this week. Coach Ryan will be back from coaching youth camp at the Olympic Training Center for next week’s class! 9 am-11 am- OPEN GYM 11 am- Endurance WOD 4 Rounds, 5 Minutes each 400m Run 10 OHS 115/73 10 C2B Pullups Max rep burpees in remaining time *2 Minute rest...Read More
The whole workout will be outside. Bring a water bottle. The Hills Have Eyes 6 Rounds 150m Hill Run 20 Medicine Ball Cleans 20/15 20 KB Swings 53/35 finish 400m loop after each round *workout ends when you have carried your med ball and kb back inside*Read More
