200m Run into 2 Rounds 3 No Contact Burpees 3/3 Step back Reverse Lunges 4 Air Squats with Kb/Plate Press out in Bottom 5/5 Single Arm DB Press 20 Singles Then.. Week 4 of 4 Every 2:00 x 5 sets Sets 1-5: 5 Back squats @ 72-82% The goal this week is to be 5-10…
1:30 Max Arm circles use 5/2.5# plates. every break switch directions, – 3x 3 Scap Push Ups 6/6 Banded Strict Press 9 Band Pull Aparts – 6-way shoulder complex Using 5/2.5# plates 10 reps – week 1 of 4 EMOM 10min Min 1: 8 Seated Barbell press (off the rack) *set up as if you…
8am and 9am classes only. Happy Labor Day! Conditioning option 1 “Sprint Tri” 1000/800m Ski/row 60/50 Cal Bike 1600m Run Or Conditioning option 2 Ski/Row Primer 5 x 10/8 Cal Rest 30-60 Seconds Between Main Set: 2 x 50/40 Cal Rest 2:00 Between 2 x 40/32 Cal Rest 1:30 Between 4 x 30/24 Cal
“Kabul 13” For Time 20 Deadlifts (75/55 lb) 23 Hang Power Cleans (75/55 lb) 31 Front Squats (75/55 lb) 23 Push Presses (75/55 lb) 22 Box Jump Overs (24/20 in) 20 Butterfly Sit-Ups 20 Reverse Step Lunges 20 Pull-Ups 23 Goblet Squats (53/35 lb) 25 American Kettlebell Swings (53/35 lb) 22 Power Snatches (75/55 lb)…
12 Min to Complete: 3 Sets: 10 RKbs 10 Seated DB Z Press – 10/10 Suitcase side crunch 10 Seated leg lifts over the DB Then… 15 Rounds: 100m Run 2 Deadlifts at 50% 3 TTB
Labor Day schedule Sunday Hero WOD: 9a and 10am class Monday: 8am and 9am classes ———— 2 sets: 5 Bb Snatch deadlifts 4 Behind the Neck Snatch Grip Push Press 3 Back Squats (or OHS) :20 Second Row Then… Snatch warm up Then… Week 3 of 4 : Snatch Complex Every 90 seconds x 8…
Labor Day schedule Sunday Hero WOD: 9a and 10am class Monday: 8am and 9am classes ————- 2 Rounds: 100m Run 2 Scap Pull Ups 4 down ups 8 Alt Lizard stretch For time: 100 m run 5 Devils Press 50/35 10 v-ups 200m Row — 200 m run 10 Devils Press 20 Tuck crunch 400m…
2 rounds: :30 Sec Bike 30 Glute bridge ups :30 row. 30 Glute bridge ups 15 Singles or Double Unders Then.. Deadlift. Week: 2 of 3 Warm up sets Set 1: 6-8reps light weight Set 2: 6-8 reps light reps Build to 70% Every 2:00 x 6 Sets: :3 neg Set 1: 5 @ 69-73%…
1:00 Any machine :40 Front plank 20 sit-ups – 2:00 Max Arm circles use 5/2.5 lb plates. every break switch directions Then.. DB bench press Week 4 of 4 Every 1:15 x 8 sets Odd: 8 DB Bench (9/10 effort) Even: 8/8 Single arm DB row s Challenge yourself today! Then.. 90 work :30 rest…
200m Run into: 2 rounds: 20 Mini band side to side steps 4 Pause back Squats with mini Band around knees 4 Scap Pull Ups 2 Burpees Then… Back Squat Week 3 of 4 Every :90 warm-up sets. Set 1: 10 reps @ 50% tempo 31X1 Set 2: 8 reps @ 60% tempo 31X1 Set…
