Monday, 8-20-18
Warm up
2 RDs
10 Air Squat
:30 Squat Hold
10 KBS
10 Banded Squats
12 min to complete:
Back Squats
5×2 @ 80%
3×2 @ 85%
1×2 @ 90%
1×1 92.5%
3RFT:
50 Air Squats
40 KBS 53/35
30/25 Cal Row
*20 min cap*
Similar Posts
Wednesday, 7-25-12
Byadmin
Strength/Skill – Man Makers We recently purchased a 1000lbs of new dumbells to add to our equipment collection. They are hex dumbbells. THEY ARE NOT MADE OF RUBBER, therefore please DO NOT drop or slam them to the ground at the end of your set. Thank you. 3 Rounds of: 7 Man Makers 20 Knees…
Saturday, 6-1-18
Byadmin
5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy
Tuesday, 8-21-12
Byadmin
Strength/Skill – S.D.H.P. 5-5-5 (TnG) Hands Stay on bar for entire 5 reps. 5 R.F.T. 200m Sand Bag Run 40 / 20 14 SDHP 8 HSPU
Tuesday 12-8-15
Byadmin
Strength: 15 Min to establish Heavy Single Front Squat WOD: 10 Min AMRAP 5 Walk Out, Walk In push ups 6 DB 25/15 Box Step up and overs 24″/20″ Rest 2 Min 3 Min AMRAP D/U’s
12-6-13, Friday
Byadmin
Strength/Skill – Bench press 2-2-2-2-2-2 WOD In 8 Minutes: 1k Row 50 KB Swings (2/1.5) AMRAP HSPU’s *Sub Wall Walk or Plank Walk Outs for HSPU as necessary.
Saturday, 9-1-12
Byadmin
-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 75/45 pound Thruster,…