In teams of 2 complete: 100 Wallballs, 25 rep increments (20/15) 80 Deadlifts, 20 Rep increments (155/105) 60 Toes to bar, 15 rep increments 80 Box jump overs, 10 rep increments (24″/20″) 100 Pull-ups, 5 rep increments Sunday Class: Flex on the Beach Prep class- 9:30a -12p Upcoming Fun Trips: In addition to some already…
A. Gymnastics Circuit – cycle through the movements 3 times, rest about 60-90 sec between exercises. 1) Handstand Walk 20-40ft or Handstand Hold x 30 seconds 2) Alternating Pistols x 10-12 reps 3) Muscle Ups x 4-8reps or Dips x 15-20 reps B. Benchmark “Annie” 50-40-30-20-10 Double Unders Sit-Ups *10min cap Sunday…
For Time Run 800 M 30 – 20 – 10 reps of: KB Swings 24/16 Box Jumps 24/20 Burpees Run 800 M Finish with: Not for time 30 Strict L-sit Pull-ups or Accumulate 3min on L-sit
A. Cluster – 1RM DEMO B. For time 30 Clusters 135/95 Upcoming Fun Trips: In addition to some already planned upcoming events (FlexontheBeach/Sept 13th), we were thinking to get a few more outings on the calendar for the box. These are some of the activities we’ve planned:September 21st-Shooting Range: thunder mountain.www.thundermt.com.October 5th Hiking/Octoberfeast……more details to…
A. Deadlift 3-3-3-3-3 B. AMRAP 9: 3 Strict Pull Ups 6 Push Ups 9 Strict Toes to Bar Upcoming Fun Trips: In addition to some already planned upcoming events (FlexontheBeach/Sept 13th), we were thinking to get a few more outings on the calendar for the box. These are some of the activities we’ve planned:…
Team Series Event 1 12-min. AMRAP, alternating each round (M) 30 double-unders 15 snatches Then, 12-min. AMRAP, alternating each round (F) 30 double-unders 15 snatches Rx’d Division 75 / 55 lb. snatch Masters Division 65 / 45 lb. snatch Scaled Division 60 single-unders (athlete may perform double-unders and count each double-under as two single-unders) 65…
A. Weighted Pull-Up In six attempts or less, find your 1-RM Weighted Pull-Up. Rest at least 3-4 minutes between attempts. B. Complete as many reps as possible in 7 minutes of: 3 Thrusters 95/65# 3 Pull-Ups 6 Thrusters 6 Pull-Ups 9 Thrusters 9 Pull-Ups 12 Thrusters 12 Pull-Ups 15 Thrusters 15 Pull-Ups 18 Thrusters 18…
A. Conditioning Every 4 mins 400m run 8 rds (record each round) B. Not For time 150 Hollow Rocks (Demo) Holiday Weekend Schedule Saturday Classes: 9a and 10a Only Sunday: Closed Monday: Open Floor 9a-11a
2 sets for total reps of: AMRAP in 5 min of: 10 Overhead squats 95/65 10 Push-ups 30 Double unders rest 5 min AMRAP in 5 min of: 10 Push press 95/65 10 Toes to bar 30 Double unders rest 5 min, repeat *Score total reps completed for both sets combined. 1 Round is equal…
