Schedule announcement: 12pm class this Thursday,5/14 is cancelled. After max out weeks, we will take today off heavy loading and get a good Push-Pull-Grip and it’s going to be doozy!!! Never Miss Monday!!! Alt Every 2:00 for 30:00 Minutes 1-2: 400m/300m Row Minutes 3-4: 10 Alternating Dumbbell Snatches + 10 Wall Ball Shots Minutes 5-6:…
For Time: 21 Front Squats 12 burpee pull ups (or 4 Rope Climbs) 21 V-Ups 18 Front Squats 9 burpee pull-ups (or 3 Rope Climbs) 18 V-Ups 15 Front Squats 6 burpee pull-ups (or 2 Rope Climbs) 15 V-Ups 12 Front Squats 3 burpee pull-ups (or 1 rope climb) 12V-Ups
Week 4 of 4, Clean) Every 90 seconds x 7 Sets 1 Power Clean 2 Hang Power Clean 2 Front Squats Then,,, For time Clean and Jerk Snatch
30 Min AMRAP 300m Run 15 Air Squats 10 Push Ups 5 Strict Pull Ups — Smooth and steady pace today.
Deadlift (week 6 of 6) The goal is to build in weight from last week. We will continue the deadlift cycle into the next block, which will be 3s followed by heavy singles the next few weeks to wrap up our deadlift block work. Then… 2 Rounds Box Overs Dumbbell Push Press SDHP Dumbbell Push…
Bench Press (Week 2 of 3) 5 x 3 Then… For Time: 40/35 Cal Row 40 Wall Balls 40 Alternating Dumbbell Hang Snatch
Back Squat (8 Sets) Every 2:00 x 8 Sets: (test week 1 of 2) Then… 14 Min AMRAP Clean and Jerks Burpees over bar Toe to Bar Cal
For Total TIme 400m Run 20 Farmers Hold Walking Lunges 20 DB Bench Press 20 Deadlifts 400m Run 20 Deadlifts 20 DB Bench Press 20 Farmers Hold Walking Lunges 400m Run
Week 4 of 4, Snatch Then.. 5 Sets: 2:30 Work/ 1 Minute Rest 8 Power Snatch 4 Bar over Burpees 8 Overhead Squats 4 Bar over Burpees
For 6 Straight Rounds… (0-18min.) Min. 1) 5 Pull-Ups 7 Push-Ups 9 Air squats Min. 2) 12/9 Cal Assault Bike Min. 3) 50 second Plank Immediately into;
