3 Rounds 10 Bend and bow 10 Lizard Then.., For time: 25min cap Buy in: 1000m row/ski -into- 4 Rounds 6 Burpees deadlifts 50/35 9 pullups 12 Db push press -into- 4 Rounds 6 devils press 200m row Then.., Deficit Deadlifts 6 sets Every 90sec 3 Deficit DL @55%. :3up/:3down + 12 Elevated Cycle squats
Warm-up 200m run 10-1 mini band lateral walk 20 Air squats 20 Glute bridge ups :30 Btm squat hold 200m run then.., 10 cossack squats 10 lizards 2x then.., 10 Empty bar back squats -build to 75% then… Every 2min x 6 8 Back squats @80.85.90.100%+. Use your 10RM them.., EMOM12 Min 1: 15 wall…
3 Rounds 15/12 cal row 15-20 Banded curls 15/12 cal ski 15-20 Banded tricep ext Then.., 40 situps -into- 3 rounds 10 windmills e/s 10 Strict hanginf leg raises 10 Palloff press e/s 30 flutter kicks -into- 40 situps Then.., Bench press 5sets : 10 reps 15 standing DB curls 15 Dips x4
For Time: YGIG 6 Rounds 5 Deadlifts 10 Pullups/C2b/banded 200m sprint right into.. 2001m row/ski split every 250m Right into… 8 rounds 10 Deadlifts 10 pushups 30 DU/60sinlges Snatch Warm-up —> Positional Awareness Then…, *Snatch + Hang (blw) Snatch – Start @ 60% x 1 x 2 *You may choose to Pwr Then…, *Clean +…
10 Lizards 10 Downdog 20 Shoulder taps 20 Glute bridges 30 High knees 30 Butt kicks Then.., 100m run 10 Up downs 10 Reverse lunges 3x Then.., Every :75 x 10 Build to a Thrusters 2RM off the floor. Then.., 4 RFT 200m run 5/5 SA DB CnJ 5 Burpee box jump 10min Cap Rest…
AMRAP 35min Buy in: 25/18 cals -then- 4 Rds 5 Pullups 10/6 push ups 15 Air squats 30 Knee tucks rest 1:00 then repeat *Vested if you want.
Back Squats 3-4 mins to build to 80% of 10rep max Every 2:30 Set 1# 10 Back squats @80-85% Set #2 10 Back squats @90% Set #3 10 Back squats @95% Set #4 10 Back squats @100+% *Superset each set w/:30 banded wall sit march. Then.., 3 RFT 800/600m 30 Wall balls 15 Burpees then..,…
Strength PT1 Every 90sec x 8 3 Push press @70-75% from last week. -Superset :20 ACTIVE Hang Then…, Strength PT2 Every 2min x 3 5 Z-press + 5 Nose to OH + Max Forehead to OH Then…, 4-5 Rounds for time: 15/12 cal 12 Alt DB snatches 50/35 12 T2b/situps 8 SA Push press e/s
with a partner: Buy in: 500m run (holding band) AMRAP (Alt Rds) 10 AKBS 5 Burpee box jump 10 Wall balls @9:00 500m run with partner AMRAP (follow the leader) 10 RkBS 5 Burpee box jumps 10 Wall balls @18:00 500m partner run AFAP (split work) 150 Kbs 50 Burpee box jump 150 wall balls…
Labor Day holiday Schedule Closed: Sunday, September 5th. No classes Closed: Monday, September 6th. No classes Front squat EMOM x 13 5 sets x 3reps @65% of 3RM 5 sets x 3reps @75% 3 sets x 1rep @80-85% Then..,, EMOM x 12 M1: 12/9 cal bike M2: 3 Squat cleans 165/105 M3: 12 T2B M4:…
