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Tuesday, 7-16-19
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint
Monday, 4-25-16
NO 5AM CLASSES THIS WEEK!! Strength: E2MOM X 10 (5 sets) 5 Back Squats @ 72.5% of 1RM Make sure you are warm before going into your working sets. Drive up out of the hole as fast as possible. Technique and speed is your focus. 3RFT 30 Wall Balls 20/14 20 Dips 10 Power Cleans…
Monday, 12-30 -19
8 and 9 am Tuesday. Closed Wednesday OHS 5×5 15 Min AMRAP 90 D/U’s 3 Rope Climbs 30 Power Snatches 75/55
Friday, 11-30-18
12 min for : 5 sets 3 hang power clean + 3 hang sq. clean +1 Push Press + 1 Push Jerk + 1 Split Jerk Build to a moderate weight With a partner Complete 2 RFT 100 Walking Lunges with Wallball 20/14 (mixed couples use 20lb ball) 80 KBS 70/53 60 Toes to rings…
Thursday, 12-27-12
Strength: Power Cleans 75x3x2 80x3x2 85x2x2 WOD: 12 Min AMRAP 3 Power Cleans (155/115) 9 Box Jumps (24/20) 15 Double Unders (2 to 1 Singles)
Monday, 11-23-15
Closed Thanksgiving. 9am class Friday. WOD 18 min AMRAP: 10 weighted step up and overs 45/30 12 KBS 53/35 20 hollow rocks Strength- Back squat 8 reps@65% 6 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% 1 @ 90%