1000/800m row/ski 10 banded air squats 10 banded good morning 10 Banded clam shells then.., Deadlifts Every 2min 5r @50% 5r @60 4r @65 4r @70 3r @75 Then drop down to 65% Amrap 1m then.., For time: 27-21-15-9-6 Cals wall balls @12:00 8 rounds 8 alt db sn 8 burpees to target
1min machine 10 banded pull aparts 10 banded press 10 banded OH pulls behind the shoulder x2 5 EB strict press 5 Eb push press 5 Eb tall split jerk 5 EB split press then.., From the rack Every :90 x 6 2 Push press + 1 split jerk start light ans build. then.. EMOM…
Holiday Schedule Friday 12/24 classes: 8a-9a-10a Saturday 12/25: Closed Sunday Classes 12/26: 9am-10am Warm-up 2min machine 10-1 lat band 20 Air squats 20 Glute bridge 20 clam shells 10-1 monster 1:00 wall sit then… Front squat Every :90s x 11 3r @50% 2r @60% 2r @65 1r @70 1r @75 1r @80 1r @80-85 1r…
4 rounds 12/9 cal bike rest 1:00 bwt rounds rest 2:00 3 Rounds 20-16 cal bike rest 1:30 bwt rounds rest 2:00 2 rounds 30/24 cal bike rest 2:00 bwt rounds then.., Barbell Hip Thrust 100 Reps then.., DB Bench Press 100 Reps If you can not get this one done in 6-8min. Just give…
Holiday Schedule Friday 12/24 classes: 8a-9a-10a Saturday 12/25: Closed Sunday Classes 12/26: 9am-10am Partner wod 50 wall balls 40 cals 30 Burpee box jump overs 20 Sandbag/dball 30 Burpee box jump over 40 cals 50 wall balls
Push press 5-5-5-5-5 superset… 10 BB bentover row *start light and build then.., Amrap 9 4 db Thrusters 6 T2b/vups 24 Double unders/S rest 2min Amrap 9 6 db snatches 12/9 cal 24 Double under/S
Amrap 25 200m run/row/ski 2 rope climbs/ 50′ rope pull 100′ sandbag carry 100′ farmers carry then.., “CORE” 50 anchored situps 50 Heel taps 1/1 50 Leg raises over db 25 anchored situps 25 heel taps 25 leg raises
Barbell Good morning 5-5-5-5-5 superset… 10 Banded hammoe curls then.., EMOM x7 then.., 4 rounds for time 10 Deadlifts 20 c2b/pullups @10:00 3 rounds 10 power cleans 20 AKBS
2:00 machine 1:00 wall hinge 12 Alt lizards 10 cat cow 10 downdog :30 forearm stretch 10 Eb hang power snatch 10 Eb OhS 10 EB thruster then.., 5-6 sets 3 snatches (singles) 10 cals any machine rest then.., 5-6 sets 2 clean and jerks (singles) 10 cals rest start at 50%
Back squat Every 2:30 x 5 5-5-5-5-5 superset.. 20 DB RDLS toe elevated start @60% and build then.., EMoMx 12 M1: 15 wall balls M2: 12/9 cals M3: 6 devils press M4: 10-12 box jumps @15min 3 Rounds 20 cals 15 wall balls 10 box jumps 5 devils press
