* Barbell Class at 11 with Coach Joel * Closed Sunday May 10th. Saturday Fever In teams of three perform the following task.., At 3-2-1, Go!! Athletes will have 1:30 to load their bars and gather all necessary equipment. A 50, team, burpee penalty will be given to any team not ready. Athletes must then…
***Saturday Barbell Class with Coach Joel 11am*** General Wu # 1 Then…, 15 Hang Cleans, (135/95) Rest for 3 min then…, 15 Cleans, (135/95) Then…, In teams of 3 find a HS Squat, for a team total, in 12 min. Then…, Hip Extensions or GHR – 3 x 15 GHDS or TTB – 3 x…
Clean Wu (6 min) Then…, Hang Pwr Clean + Push Jerk + Split Jerk – 5(2+1+2) Then…, Gymnasty Skillz Pick One or Two Skillz and practice for 20 min: Handstand Walks Into HSPU or Around A Cone, etc. 15-20 ft. HS Push-ups – 3/6/9/12/9/6/3 Bar or Ring Mu – 1/2/3/4/5/4/3/2/1 Chest2Bar Kip Pull-ups – 4/8/12/8/4…
General Wu #3 (8 min) Then…, 20 min Clock Men then Women Squats – 2 X 20 add 5Ibs from previous attempt Superset with…, Box Jumps x 5 @ A) 36/30″ B) 30/24″ Then…, 20 min Clock Women then Men (Platform Area) Bench Press – 3 x 15 A) 165/115, B) 155/105, C) 135/55-95# Superset…
Segmented Snatch Wu x 3 each phase. Phase 1 Phase 2 Phase 3 Phase 4 Then…, 20 min Clock…, Hang Pwr Snatch + OHS – 10 attempts @ a Heavy Single Or…, Hang Snatch – 10 attempts @ a Heavy Single Then…, Gymnasty Skills: EMOM x 15 min of: EVEN: Muscle Ups x 3 or…
Swole Series! General Wu # 3 (6 min cap) Week four of Eight Cycle (20 min cap) Back Squats – 5 x 3 Group A) 340/230 Group B) 300/210 Group C) 255/185 Group D) 225-185/165 – 135 Push Press – 5 x 3 (15 min cap) Group A 205/135 Group B 185/120 Group C 155/105…
Saturday Fever In Teams of Two Complete the following task for time: 400m MedBall Run (20/14)** 50 Pwr Snatches, 95/65#*** 50 Air Squats 50 Double-Unders (Each) 400m MedBall Run (20/14) 50 Push Jerks, 95/65#*** 50 Toes To Bar 50 Double-Unders (Each) 400m MedBall Run (20/14) 50 Deadlifts, 95/65#*** 50 Unison Hi Five Burpees 50 Double-Unders…
Grid Style Training Today!!! With a 35:00 running clock complete the following races…, In Teams of Two 0r Three AFAP: 60 Burpees–》(2:00 min cap) Rest 5 min then…, 2. 3×10 Hang (Cycle) Pwr Cleans, (A) 155/105 (B) 135/95 (C) 115/85#** (5 min cap) **Each member must complete sets unbroken before the next athlete is allowed…
0:00 General Warm-up #2 Ends @ 8:00 Starts @ 10:00 EMOM for 10:00 Gymnasty: Group A ODD: 1-2 Bar/Ring Muscle Ups with a fwd roll EVEN: 10 Muscle or Hang Pwr Snatch, (45/35) Group B ODD: 5 Kipping Pull-ups or 10 Ring Row EVEN: 10 Push Jerks, (45/35#) Group C ODD: 5 Handstand Push-ups EVEN:…
Starts at 0:00… Warm-up – (6 min cap) Group A/B Row 3K 15min cap Rest 5 min then…, Group B/A Run 2K 18min cap Group C In teams of two or three for non-runners. Assault Bike, 2 x 15 Calories. Rest as athlete works. Rest 2 mins** Assault Bike, 2 x 12 Calories. Rest as…
