Wednesday – 11/27/2019
~NO 6:30pm CLASS TODAY~ The Workout for Wednesday is: STRENGTH Every 60 seconds, for 10 minutes 2 Front Squats *Try to use the heaviest weight possible for all 10 sets. METCON AMRAP x 15 -10 Alternating DB Snatches (50/35) -44′ Overhead Walking Lunge (Rt Side) -10 Burpees -44″ Overhead Walking Lunge (Lt Side) *Advanced level […]
Tuesday – 11/26/2019
The Workout for Tuesday is: STRENGTH Every 3 minutes x 15 minutes (5 sets) Deadlift x 7 reps *Work up to a challenging set of 7 for the day. METCON For Time -100 Back Squats (95/65)(Rx+ Overhead Squats) -75 Shoulder-to-Overhead -50 Pull-Ups (Rx+ C2B Pull-Ups) *Just like open workout 20.5, you can split the work […]
Monday – 11/25/2019
The Workout for Monday is: STRENGTH Strict Press: 5 x 5 *Strict Press has ZERO bend in the knee. All shoulders. Keep your quads and glutes flexed through the entire lift. Optional *After each set perform 1 min. worth of Russian Twists with a 35/25# DB. Holding it vertically with your hands around the bell […]
Saturday – 11/23/2019
The Workout for Saturday is: WARM-UP Coach’s Choice PARTNER WORKOUT Fight Gone Bad Style WOD 3 Rounds for Max Reps -2 minutes of Snatch (95/65) -2 minutes of Box Jumps (30/24″) -2 minutes of Rowing for Max Cals -2 minutes of Push-Ups or HSPU’s -2 minutes of SDHP’s (95/65) -1 minute Rest *Only 1 person […]
Friday – 11/22/2019
Test Week! – We need to see where we are at after the low volume weeks of the open. This is a status report as to where you are now. The overall volume is low, but the intensity is high. It is going to be a kick in the ass 🙂 The Workout for Friday is: […]