Wednesday – 12/4/2019
The Workout for Wednesday is: STRENGTH Every 3 minutes, for 15 minutes (5 sets) Strict Press x 7 reps *Work up to 7RM for the day. METCON AMRAP x 20 Minutes -Row 500/400m OR Bike 1200/1000m -Max Unbroken Set of Gymnastics* *Odd Sets: Pull-Ups (Rx+ Strict) *Even Sets: Ring Dips (Rx+ Strict) Score = Total […]
Tuesday – 12/3/2019
The Workout for Tuesday is: STRENGTH Every 3 minutes, for 15 minutes Back Squat x 5 reps *Set a new 5RM METCON :30 Work / :30 Rest (Cycle Through) -Thruster (45/35 empty bar) -Toes-to-Bar -Front Squat (45/35 empty bar) -Alt. Feet Split Jerk (45/35 empty bar) 4 Total Rounds for Max Reps *Advanced athletes use […]
Monday – 12/2/2019
The Workout for Monday is: STRENGTH EMOM x 15 Minutes 1 Snatch (all sets between 75-85%) *This is meant to be a Squat Snatch, modify to power if you’re newer to this movement or don’t have the mobility yet. METCON 3 Rounds For Time -10 Snatches (115/75)(Rx+ 155/105 must squat) -1000/800m Row OR 2400/2000m Bike) […]
Saturday – 11/30/2019
HAPPY BIRTHDAY COACH JEFF!!!! JEFF’S DIRTY THIRTY WOD In teams of 2….. AMRAP x 30 Minutes -11 Devils Presses (50/35) -30 DB Box Step-Overs (24/20″) -89 Cal Machine *Every 11 minutes, stop and perform 30 Burpee Box Jump Overs (split however)
Friday – 11/29/2019
~ONLY 2 CLASSES TODAY~ 8:30AM & 9:30 AM The Workout for Friday is: PARTNER WORKOUT 35 minutes to finish…… 3 Rounds -30 Toes-to-Bar -30 SDLHPs (95/65) -30 Cal Bike 100 Wall Balls (20/14)(Rx+ 30/20) 2 Rounds -30 Toes-to-Bar -30 SDLHPs (115/75) -30 Cal Bike 100 Wall Balls (20/14)(Rx+ 30/20) 1 Round -30 Toes-to-Bar -30 SDLHPs […]