In 12:00 Complete 3 Sets for Quality 10-12 DB Bent Over Rows 18-20 Banded Chest Pulls 3-5 Lying Leg Lowers 15-20 Tuck Crunches Then.. 2 Rounds For Time 25 No Contact Burpees 30 Med ball Box Step Ups 20/14 25 No Contact Burpees 30 Med ball Walking Lunges – Cash Out – 400m Run w/…
3 Rounds 15 Russian KBS 5 Burpees 7 Snatch Grip Push Press :15 Bike Sprint Then.. Snatch warm up Every 1:15 x 7 Sets 30 Single Unders For Everyone! 1 Snatch Or power Single under practice for everyone! Efficient and fast single unders are a skill just like efficient and fast double unders. Just because…
1 Round :30 Deadhang :30 Row 30 Hollow Rocks :30 Bike 30 Banded Good Mornings Then.. 6 x 4:00 Work / 1:00 Rest Odd Sets – :30/:30 Side Plank 100m front rack carry. AMRAP Cal Bike Even Sets 1:00 High Plank 100m Farmer Carry AMRAP Cal Row
Memorial Day weekend schedule 5/25: Open 5/26: Closed 5/27: Hero WOD “Murph” Open 8a + 9am classes and 10am classes only !! 4:00 AMRAP 5 Air Squat + Toe Touch 10 Ring rows 5 Up downs 8/8 Banded Strict Press Then.. Every 2:00 x 6 Sets (3 Each) Odd Sets – 8-10 DB Arnold Press…
4:00 AMRAP 4 Barbell RDL 4 Barbell Bradford Press 4 push ups 100m Row – 15 Empty bar bench press Then In a 10:00 window (week 1 of 2) – Build to Max Set 1: 5 @ 70-75% Set 2: 3 @ 75-82% Set 3: 2 @ 82-85% Set 4: 1 @ 90-95+% Set 5:…
3 Rounds 100m Run 3/3 Step Back Lunges 4 Scap Pullups 5 Paused Zombie Squats Then… Every 1:45 x 6 sets Set 1: 5 @ 62-65% Set 2: 4 @ 68-72% Set 3: 3 @ 75-80% Set 4: 1 @ 82-85%% Set 5: 1 @ 87-92+% Set 6: 1 @ 95+% This is the second…
Every 5 Min x 8-10 Rounds Odd Rounds (0 – 5 minutes) 500m Row 5-10 Strict Chin Ups 10-15 Push Ups 15-20 Air Squats Even Rounds ( 5 – 10 Minutes) 24/16 Cal Bike or 400m run 16-20 Jumping Lunges 12-15 Burpees 5-10 Strict Pull Ups *you have a range of reps for each exercise,…
3 Rounds: 20 Mountain Climbers 5 Cat Cows 10 Plank position Shoulder Taps 5 Air Squats Then… 3 Rounds 100m Run 10 Banded Chest Pulls 10 Banded Pull Throughs 10 Hollow Rocks Then.. 12:00 window to complete 3 Super sets: 5-7 Strict Pull-ups 8-10 Pendlay rows 2 sets: 8/8 KB Suitcase side crunch 12 Russian…
5:00 Amrap 5 up downs 5 Clean Grip RDL 100m Row 3 Muscle cleans Then… Every 1:15 x 7 4 Lateral burpees over the bar 1 Power clean Building in weight The goal is to be efficient on the burpees, there is plenty of time and you do not need to rush them. Keep your…
1 Round 200m Run 250/200m Row 12 Air Squats 12 Banded Straight Arm Lat Pulldowns 12 Ding rows. Then… 15:00 AMRAP: 200m Run 100m Farmer Carry (yellow pole or if raining, inside 6 down and back ) 30 empty barbell Squat Jumps – 3:00 Rest – 15:00 AMRAP: 250/200m Row 100m front rack KB Carry…
