3 Rounds: 1min. of Russian Twists w/ 15lb Plate 1min. of Max Cals 1min. of Plank 1min. of Ball Slams /KBS /Burpees 1min. Rest Then.., Back Squat * All reps are performed with a :3 neg 1- 15 reps moderate (50-60%) 2- 12 reps :3 neg 3- 10 reps :3neg 4- 8 reps :3neg 5-…
General Warm-up Then.., Every 5 min x 5 rounds 10 DB/ MKB Deadlifts 50/35s+ 10 Toes-To-Bar /15 v-ups 400m run or 500/400m Row Go hard! You want at least 2 min of rest each round… you SHOULD need it. Then.., 1 Clean pull reset + 1 Squat clean + 1 split/power jerk * every :90-2mim…
General warm-up Then.., Every 5 min x 5 rounds 10 DB/KB Deadlifts 50/35s+ 10 Toes-To-Bar / 15 vups 400m run or 500/400m Row Go hard! You want at least 2 min of rest each round… you SHOULD need it. then.., 1 Clean pull -reset- + 1 Sq clean + 1 Split/power jerk every :90-2min x…
General Warm-up Then.., 20min. of Snatching: 2 Hang High Pulls 2 Hang Power Snatch Drop the bar… 2 High Pulls from the floor 2 Power Snatch from the floor * This should help your technique a lot today. On the high Pulls, be sure to keep that bar CLOSE to your body, get some good…
5:00 Clock :20 Bike 20 Reverse lunges :20 row 20 Flutter kicks Then.., EMOM x 15min. 2 Power Cleans or squat 2 Front Squats 2 Split Jerks or power *Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one weight the entire time. Then.., Half Murph For Time: 800m…
Warm-up 20/15 cal bike into 3 rounds of 20 mini band lataral steps 10/10 20 mini band air squats 20 mini band glute bridge ups Then.., Back squat or Front squat Set 1: 15 tempo squats. :3 neg. :3 up Set 2: 12 tempo squats :3 neg/ :3 up Set 3: :3 neg/:3 up into…
EMOM X 6 Rounds: 30min. Min. 1) 15 Push Press 95/65lbs. + Min. 2) 10 SDHP’s 95/65lbs. + Min. 3) 10 DB Raises** (make it hard) Min. 4) 15/12 Cal Bike/row/ski/run Min. 5) Rest **Min. 3 variations: Rounds 1+2: Front Raises Rounds 3+4: Lateral Raises Rounds 5+6: Bent Over Lateral Raises bike ** You may…
Re-opening Guidlines 5:00 Clock 30 Mountain climbers 10 Alt lizard stretch with pish up 5 pushup to down dog then.., Every 4 min x 10 Rounds: or 40min AMRAP in 40min stop at 10rd 200m Run- Green doors and back 200m Row/Ski 10 DB Snatches (5/5) 50/35 10 Wall Balls 20/14lb. 7 Toes-To-Bar/Knee raises/Straight leg…
COVID 19 reopening guidelines It is our intention to help avoid the spread of Covid-19 by putting together procedures so that all of you, our members, and our staff are safe. By putting these procedures in place we will be limiting any possible exposure of this virus. In order to reopen for business we need…
5:00 Clock 30 High knees 30 Flutter kicks :30 plank Then.., 3min AMRAP: 1 Pistols Each Side 7 Hand Release Push Ups 9 Sit-Ups Rest 1min. Repeat for 5 Rounds. (20min.) *scaling use a chair or a box, then do (2) reps on each leg instead. Then.., 20min jog
