Tuesday, 4-4-17
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
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Monday, 5-29-17
Byadmin
8 and 9am classes today!! 1500m Partner Row 1 person rows while the other holds plate over head. Switch when needed. 45/25 5RDS with a partner 1 Min ME Single arm KB SWINGS 1 Min ME V-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1…
Saturday, 4/9/11
Byadmin
W.O.D – For Time: Run 400m Tabata Squats Run 400m Alternating Tabata Push-ups/KB Swing 1.5/1.0
Tuesday, 6/14/11
Byadmin
W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges
Saturday10-10-15
Byadmin
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20
Tuesday, 3-12-18
Byadmin
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…
Thursday, 2-27-20
Byadmin
20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35