8 min. E.M.O.M. – Even Minute – 2 rope climbs
Odd Minute – 4 wall walks
EMOM starts @ 10 mins past hour
15 min.A.M.R.A.P.
5 – Man Makers
10 – Hang Power Cleans
15 – Air Squats
AMRAP starts @ 25 mins past hour
Strength/Skill – 5 x 3 Bench Press
Strenght/Skill starts at 40 mins past hour
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*
Christmas Party is Dec 16th. please sign up at the front desk. Strength: 8 min EMOM 3 Front Squats at 70% of 1RM 5RFT 12 Push Jerks 115/75 15 Pull Ups
Strength – Overhead Squat 5-5-3-3-3 “Tabata Something Else” – Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where: The first 8 intervals are pull-ups The second 8 intervals are push-ups The third 8 intervals are sit-ups The last 8 intervals are squats Combine total reps of all 32 rounds…
Strength 10 sets Push press x 2 + Push Jerk increasing weight TABATAS Sit-up KBS 35/20 Push up Ring Rows Thruster 45/33
The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!! We will be judging all the Open Wods Saturdays beginning at 10AM. No Regular 10AM class. If you can’t make it, please make arrangements a head of time. Strength: 4…
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53