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:…
Labor Day holiday Schedule Closed: Sunday, September 5th. No classes Closed: Monday, September 6th. No classes Every 7min. x 3 10 Alt DB snatches 36′ Walking lunges (3 mats) 10 Alt Db snatches 36 Cals Then.., E3MOM x 6 400m/350m row/ski Set 1.3.5 10 DB floor press Set 2.4.6 10 bentover row
3 rounds 15 Band press 10 Band thru 10 Banded OHS Then.., Option 1: Every :90 x 8 3 Push press Option 2: Every :90 x 8 3 OHS Then.., 5 Rounds 9 BF burpees 60 DU/100s 3 Snatches @60%-65%-70%-75%-80%
Every :90 x 8 3 Deadlifts @75-80% 6 HSPU/ 8 HR pushups / 24 Shoulder taps Then.., 4 Rounds (3rds scaled) 12 C2B/ banded / RR 9 Deadlifts @225/155 6 Box jumps *10min Cap @12min 4 Rounds 200m run 12 Box jumps 9 C2B/banded/RR
4min machine (sprint last :10 of each min) -then- 1:00 Empty bar ankle stretch Then.., 10 lizard 10 Air squats 10 Cossacks x2 Then.., Back squat Build to a 10rm Lllm light amd build 3-4 working sets (warm-up sets 5-6reps) Then.., AMRAP 8min 22 cal 11 Thrusters 95/65 rest 4min AMRAP 8min 22 T2B 11…
5 Rounds 200m run 15/12 cal row 15/12 cal bike/burpees 15/12 cal ski rest 2:00 between rounds 60-70% effort! Then.., 100 Flutter kicks 75 heel taps 50 situps 25 vups/tuch ups
AMARAP 30min Follow the leader 5 Deadlifts (Rx partner DL) 10 Pullups/C2B 250m row P1 goes then P2 goes. Then both pairs can move on to the next movement. partner DL 10 reps Snatch Warm-up While performing this think about “positional awareness.” Are you rising with you chest? Are your knees out? Are your wrists…
