Oly Monday General Warm-up # 2 Then…, In 15 min work towards a Heavy Single Snatch Then…, In 15 min work towards a Heavy Single Clean & Jerk Then…, EMOM x 10 min 5 OHS, 115/85# 10 T2B Extra Credit On Your Own…, Single Arm Front Rack KB Walk 100m x 4 E/S Turkish Get-ups,…
Barbell Class at 11am!!! Saturday Fever!! In teams of 2 complete the following for time with one athlete working at a time. 50 Burpee Partner Jump Overs Run 200 meters with a 20/14 pound medicine ball – switching ball. 50 Pull-ups Run 400 meters with a 20/14 pound medicine ball – switching ball. 50 Handstand…
General Warm-up # 2 Then…, Squat – 65% x 8; 75% x 8; 80% x 8 Superset…, Plate Push-ups – 15 Then…, Push Press – 65% x 8; 75% x 8 x 2 Then…, 5 Light Power Cleans – EMOM x 10 Or…, 3 Heavy Power Cleans – EMOM x 10 Then…, Extra Credit A)…
Run 5K or Row 5K *5k Run Map: -Start at 83rd and Cooper Ave (Run to 80th street) -Run around the cementary. -Continue running through 83rd st/Cooper and Stop and turn around at 80th/Metropolitain Ave, return and Finish back at 83rd/Cooper. Then…, AMRAP in 20 min of: Sled Drag 135/90 Superset…, :30 Plank Hold 15…
(:3 Pause @ Bottom) Squat – 65% x 8; 75% x 8; 80% x 4 Superset…, Switch Lunge Jumps x 5 E/S Then…, Bench Press – 65% x 8; 75% x 6; 80% x 4 x 2 Then…, 101 Burpees For Time. At 25/50/75/100 run 200m. Then…, Extra Credit A) Back Extensions – 5 x…
Wu WOD 50 Double-Unders 40 SKBH Pull, 53/35 30 Goblet Squats 20 Hand Release Push-ups 10 Pull-ups Then…, Snatch Warm-up (3:00) Then…, With an Empty Bar…, Snatch Grip Deadlift x 2s x 4r Snatch Grip Jump x 2 x 4 Sn High Pull (Pause @ Chest) x 2 x 4 Sn High Pull (Pause) +…
Wu WOD 50 Double-unders 40 KBS, 53/35# 30 Sprawls 20 Squat Jumps 10 Burpees Then…, Squat – 65% x 8; 75% x 8; 80% x 4 Superset…, (:2 Pause @ Bottom) 30″ Box Jump x 3 Then.., Press – 65% x 8; 75% x 6; 80% x 4 x 2 Then.., SWOD 50 Deadlifts @…
Independence Day weekend schedule: July 3rd Class hours: 6am, 9am, 12p Class Only Today We will be closed July 4th and 5th. Regular schedule hours resume on July 6th. WOD “Birds Of A Feather…”. Run 1000m Group A) 4:00 Group B) 4:20 Group C) 5:00 Then…, Squat – 80% x 3 x 5 (15 min…
Independence Day weekend schedule: July 3rd Class hours: 6am, 9am, 12p We will be closed July 4th,5th. Regular schedule hours resume on July 6th. “Zig Zag Crazy 8” In teams of 2 teammates follow each other one after the other race style. Teammates must tag each other in before advancing to the next movement. This…
W.U. 50 Double-Unders 40 Sit-ups 30 Squat Jumps (Touch Floor/Hand Clap Bhd Head) 20 Sprawls 10 Scorpions E/S Then…, (:2 Pause @ Bottom) Front Squat – Heavy Triple in 15:00 Then…, Push Jerk – Heavy Single in 10:00 Then…, “Mad Max” 10 Rds For Time Of: 1 Pwr Clean, 245/165# 2 Burpees Over The Bar…
