Wednesday, 5-29-19
EMOM for 6 min
5 Strict Press
*start light and build. NOT to a heavy 5*
“Incredible Hulk”
20 min AMRAP
5 Deadlifts 115/75
5 Hang Power Cleans 115/75
5 Front Squats 115/75
5 Push Press 115/75
5 Back Squat 115/75
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Tuesday 1-19-16
Byadmin
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
Saturday, 7-23-16
Byadmin
Supposed to be real hot today!!!! I am posting a WOD, but you can do open gym/globo gym if you’d like. 4RFT 400m run 25 Thrusters 95/65 30 Box Jumps 24/20
Saturday, 7-5-14
Byadmin
3 R.F.T. ___________ 30 yd. 20 yd. 10 yd. Shuttle 25 K.B. S.D.H.P. 53/35 15 Floor Presses 135/95 20 K2E 10 Front-Racked Alternating Reverse Lunges 135/95 Same bar for Lunges and Floor Press
Friday, 3-8-19
Byadmin
No 5AM class today! 25 min to complete 4×10 Floor Press 4×12 Bicep Curls 4×8 Weighted Push Up 4 sets of 21’s 4×25 Weighted Sit Up 5 min AMRAP 10 DB Power Clean 50/35 10 T2B 10 Dips
Tuesday, 11-19-19
Byadmin
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…
Saturday, 1-14-17
Byadmin
21-15-9 reps for time of: K2E Ring Dips Overhead Squats 115/80 3 Rounds for time of: 50 Double-unders 25 Kettlebell Swings 53/35 5 Power Cleans 225/155 5 Rounds for time of: 15 Wallball Shots 20/14 10 Burpees 5 Muscle-ups *Rest 5 minutes between workouts