1. Track Session
3x400m, on the 3 minute – attempt to hold the same pace for all three sets.
2. 4 RFT:
20 Burpees
30 KBS, 70/53
40 Sit ups
50 Squats
Rest Exactly 2 minutes between rounds.
3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…
STRENGTH: 4X5 SQUAT CLEANS @ 50% 8 ROUNDS 30 SECONDS MAX BOX JUMPS 24″/20″ – 30 SECONDS REST 30 SECONDS MAX KETTLE BELL SWINGS 24kg/16kg – 30 SECONDS REST 30 DOUBLE UNDERS – 30 SECONDS REST
2RDs 10 Snatch Grip Deadlifts 10 BB Hang Power Snatch 10 Russian Swings E2MOM for 14 min 1 Snatch Grip Deadlift + 2 Hang Power Snatch + 1 Sq. Snatch build to heavy complex For time: 21 Sq. Snatches 75/55 42 Push Ups 15 Sq. Snatches 30 Push Ups 9 Sq. Snatches 18 Push Ups…
Holiday schedule: July 4th and 5th : 7,8,9 am only! For time: 100 Hollow Rocks 100 BB S2OH 45/35 (75/55) 100 BB Back Rack Step Ups 45/35 (75/55) 24″/20″ 300 D/U 3:1 *35 min Cap*
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. All afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength/Skill – Hang Squat Snatch 2 R.F.T….