Deadlift 15-10-5-10-15 Goal is to be unbroken and TnG on each set. Weights should/could be around 70-75-80-80-75% Rest as needed between sets. For Time: 400m Run 25 Weighted sit ups 45/25 200m Run 25 Burpee Box Jump Over 24″/20″ 400m Run 25 Burpee Box Jump Over 200m Run 25 Weighted Sit Up 400m Run *Scale…
8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. AMRAP 7 minutes of: 18/12 Calories Rowing 15 Thrusters 95/65 12 Dips Rest 5 Min AMRAP 7 minutes of: 50m Shuttle Run (25mx2) 25…
Sunday hours changing to 1 class, 9AM only. Starting this weekend. Monday Labor day: 8&9 AM. and regular PM classes. Monday and Wednesday, we will be starting 5AM classes…Open GYM! 5AM classes start September 9th. Strength : Snatch Build to a heavy single WOD: For time- 15 Burpees Run 200 meters with a 20/14 pound…
Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*