Saturday, 10-12-18
4 RFT
50 Air Squats
25/20 Cal Row
8 Bar M/U (16 C2B Pull Up)
4 Tire Flips
*25 min Cap*
Tires are dirty, so don’t wear your Sunday best.
4 RFT
50 Air Squats
25/20 Cal Row
8 Bar M/U (16 C2B Pull Up)
4 Tire Flips
*25 min Cap*
Tires are dirty, so don’t wear your Sunday best.
Strength: 5X5 Front Squats @ 70% Three rounds of: Max reps in a min. Pass Throughs (w.push up in the front and dip in the back) Sumo deadlift high-pull, 75 pounds (Reps) Burpees (Reps) Push-press, 75/55 pounds (Reps) Pull Ups (reps) 1 min rest
NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 200m Run 5 Bodyweight Cleans 5 Bodyweight push presses 5 Bodyweight back squats 200m run … 7 Bodyweight Cleans 7 Bodyweight push presses 7 Bodyweight back squats 200m run 9 Bodyweight Cleans 9 Bodyweight push presses 9…
There will be no classes Saturday! Be safe!!! Strength/Skill – 10 Pull- ups Rest 30 Secs. 10 sec flexed arm hang x 5 (Pro/sup Grip) For time: 75 Handstand push-ups At the beginning of each minute perform 20 Double-unders.
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 12 Min EMOM Min 1- 30 Toe Taps Min 2- 20 K2E in V-sit Min 3- 20 Hollow Rock 3 RDS 50 D/Us 21 T2B 50 D/Us 15-12–9 Front Squats 135/95…
20 RFT: 3 Clean and Jerk 185/125 6 burpees to target 9 Wall Ball 20/14 40 Min Cap *Scale as needed*