All evening classes are cancelled this TODAY. 4:30-8:30pm We’ll resume our regular schedule the following day. Thank you for your understanding. Then… 30 Minute AMRAP 200m Run 30 Dumbbell Bench Press 40 Jumping Lunges 200m Run 20 Alternating Dumbbell Renegade Rows (10/arm) 40 Jump Squats 200m Run 30 Weighted situps 40 Walking Lunges 200m Run…
All classes are cancelled this Wednesday evening (4:30/5:30/6:30/7:30). We’ll resume our regular schedule the following day. Thank you for your understanding. —— Bench Press (Week 3 of 3) Rest :90 Between sets. Then… Hand-Release Push-Ups Wall Balls
3 Back Squat Every 2:00 x 4 (week 2 of 4) — Goal is to be about 80-85% of your 1rm, More important than the exact %, is increasing your weight each week. No fails or missed lifts! With 1 less set you should be able to build from last week. The next 2 weeks…
28min. EMOM: Min. 1) Back Squats @50% of 1RM Min. 2) Squat Cleans (build) Min. 3) 12 Min. 4) 12
Week 1 of 4, Cleans) Then… For Time: 15 Pull Ups 12 Ground to Overhead 15 Bar Facing Burpees
For Time 250/200m row 30 Dumbbell Bench Press 50/35 250/200m row 20 Dumbbell Walking Lunges 250/200m row 10 Burpee Pull-ups / Muscle up 250/200m row 20 Dumbbell Walking Lunges 250/200m row 30 Dumbbell Bench Press Then… Incline Db Hamstring curls w/partner 10-12 reps x 4
Bench Press (Week 2 of 3) 3×8 Rest :90 Between sets. Goal is for all 3 sets to be the same this week, using your finishing weight last week if you are able. 1 more week of 8s then we will be dropping to 5s. Then….. 5 rounds 1:30 Work/ 1:00 Rest 10 Toe to…
3 Back Squats Every 2:00 x 5 (week 1 of 4) — Goal is to be about 80-85% of your 1rm, More important than the exact %, is increasing your weight each week. No fails or missed lifts! we will do 4 weeks of 3s before then start building to a heavy single. Then… 25…
EMOM x 5min. 12/9 Cal Row EMOM x 10min. 2 Power Clean & Jerks …build EMOM x 5min. 12/9 Cal Row EMOM x 10min. …. 3 Deadlifts …..build NO REST BETWEEN SECTIONS. 30min. straight
Week 1 of 4, Snatch Every 90 seconds x 7 Sets 1 Power Snatch 1 Hang Power Snatch 1 Overhead Squat Then… 15 min AMRAP: 5 strict pullups 10 Push Ups 15 Air Squats 200m Run
