Monday, 10-8-18
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
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Tuesday, 3-4-14
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Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3
Saturday, 5/28/11
Byadmin
We will be opened regular morning hours ( 6 a.m. – 11 a.m.) on Memorial Day. There are no evening classes. Running “Annie” 50-40-30-20-10 Sit-ups Double Unders Run 200m after round of reps.
Saturday, 6-5-16
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50 Cal Row 75 Thrusters 45/33 50 Pull Ups 75 weighted Sit Ups 35/25 50 KBS 70/53
Wednesday, 8-9-17
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Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift
Thursday, 10/30/14
Byadmin
Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.
Wednesday, November 17th 2010
Byadmin
Complete as many rounds as possible in 20 minutes of: 5 Thrusters, 95#/65# 7 Hang power cleans, 95#/65# 10 Sumo deadlift high pulls, 95#/65#