WOD

Squat Snatch (6 Sets) Snatch Progression: Week 2 of 3 Then… 5 Rounds For Time: 200m run 4 Squat cleans 6 Toe to bar

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Week 4 of 4 30 Min AMRAP 25/20 Cal Row 20/15 Cal Bike (400m run) 20 DB Hammer Curls 20 DB Tricep Extensions 100m Farmer Carry 20 Tuck…

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Week 4 of 4 5 Sets: 6 Heavy Barbell RDL 15 Banded Hamstring Curls Then… 10 MIN AMRAP 20 Double Unders 10 Bodyweight Walking Lunges (5/side) 3/3 Single…

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Push Jerk (5 x 4) Week 1 of 4: 5 Sets x 4 Reps Rest 75 sec Then… For Time: 400m run 30 Wall Balls 20 Burpee to…

GYM CLOSED — SATURDAY, AUGUST 29 Hey everyone! Just a heads-up that the gym will be closed Saturday, August 29. There will be no classes that day. Week 6 of 6: 5 Sets: (5 rounds for weight) No Lockout Back Squat Avoid fully locking out at the top and focus on smooth tempo, consistent tension,…

3 Sets: 16 Alternating Dumbbell Bench Press (8/arm) 8-10 Double dumbbell bent over row :30 Sec Hollow Hold Then… 14:00 AMRAP: 5 Toe to bar 10 Dumbbell Bench press 15 Wall balls 200m Run

Squat Clean Clean Progression: Week 2 of 3 Sets 1-2: 3 Hang Squat Cleans Sets 3-4: 2 Hang Squat Cleans Sets 5-6: 1 Hang Squat Clean Then… 2 Rounds For Time: 10 Burpee Box Jump Overs 15/12 calorie row 20 deadlifts 15/12 calorie row 10 Burpee Box Jump Overs Rest 1 MInute and repeat for…

Thursday’s 6:30 PM class is canceled. All other classes will run as scheduled. EMOM × 5:00 Min 1:20 Hard: 40 Easy Min 2:20 Hard :40 Easy Min 3:20 Hard :40 Easy Min 4:20 Hard :40 Easy Min 5:20 Hard :40 Easy Then… Complete 5 Sets For Time 10 Bench Press, 135/85 Run 200m 10 Chin-ups

Thursday’s 6:30 PM class is canceled. All other classes will run as scheduled. Thank you for understanding Then… Week 3 of 4 4 Sets: 8 Tempo DB Single leg RDL (3 second descent, moderate weight) 10 Monster Band Side Steps / each way Then… 10 Rounds 3 Power Snatch 12 Wall Balls

6 sets (Week 4 of 4) 3 Push Press *build to a heavy set for the day. Rest 90 Seconds between sets Then…. 20:00 AMRAP 5/4 Strict Pull-Ups 10 Toes to Bar 15/11 Calorie Bike 5 Devils Press