EMOM 24min 1st – :30 Bike @ moderate effort 2nd – 14 Single Arm KB OH Walking Lunge Build. 3rd – 20sec Adductor Plank / side – half way switch Heels up bridge. :40 Then.., Clean Grip Deadlift Build to a 1RM Then.., Get as far as you can in 10min 50-40-30-20-10 reps of Double…
Happy 4th of July!!! Stay Hydrated!!!! General Warm-up 35min. to Finish… 40 SDHP’s 95/65lb 400m Run 40 Push Press 95/65lb. 400m Run 40 Front Squat 95/65lbs. 400m Run 40 Hand Release Push-Ups HSPU 400m Run 40 Pull-Ups 400m Run 40 Thrusters 95/65lb bar 400m Run You can scale all of this to a 70/53lb KB…
General Warm-up Then.., Snatch Complex 2 Hang Snatch High Pulls 1 Power Snatch (with 5 second pull to knees) 1 Power Snatch. 3sec pause in catch every 90sex x 10 sets Then.., 9 min to get as far as possible… 3-6-9-12-15… Devil Press 35/20s 10 Wall Balls 20/14lb. after each set Rest 3 min 400m…
General Warm-up Then.., Close Grip Bench Press 2.2.2; rest 10sec x 4-5 sets superset w/…, Weighted Hollow Body Hold x :45 Then.., 5min AMRAP @75% Ski/Run 100m 6 DB Suitcase Lateral Box Step Over 5 Strict Chest to Bar Pull Ups rest 2mins 5min AMRAP @ 75% AB 8 Cal 5 Burpees 5 Strict HSPU…
Upcoming Holiday Hours: Thursday July 4th – 8:00am + 9:00am + 10:00am Classes only General Warm-up Then.., 1-1/4 Back Squat (3sec lowering on first eccentric); 3,3,3,3; rest as needed Then.., Complete 4 sets Behind the Neck Press 5-5-5-5 Then.., EMOM x 18min 1st – 10-12 DB Squat Clean or Barbell 95/65+ 2nd – 8-10 T2B…
General Warm-ip Then.., “Beach Season” Every 6min. X 5 Rounds: 12/9 Cal Row 10 Rep DB Bench Press 50/30+ 200m Run 10 DB SkullCrushers on the ground (25/15+) 12/9 Cal Ski/Versa 10 SDHP’s (95/65) Rest 2min. 5min. AMRAP: 10 Heavy KB Swings 70/53+ 10 Push-Ups Exra…
General Warm-up Then.., 15min. to finish… 200m Run 4 DB or BB Thrusters 50/35 or 95/65 6 Burpees 8 Toes-To-Bar 10 Cal Assault Bike 12 Wall Balls 20/14 14 Cal Row Rest 5min. 15min. to complete it backwards… 14 Cal Row 12 Wall Balls 20/14 10 Cal Assault Bike 8 Toes-To-Bar 6 Burpees 4 DB…
General Warm-up Then.., EMOM x 9min Min 1: 5 Power Snatch Min 2: 5 OHS Min 3: 45 sec Hollow Body Hold Then.., Front Squat 20X1; 5 reps @ 70% x 2 set; 3 reps @ 75% x 1 sets; AMRAP @ 80% (at tempo) x 1 set; rest 2-3mins between sets Or Complete 5…
EMOM x 24min 1st – 30sec Jog/Ski/Bike/Versa @ moderate effort 2nd – 10 Dual KB OH Walking Lunge 3rd – 10-14 Single Leg V Up Then.., EMOM x 24min 1st – 10 up downs + Jump Air Squats (AMRAP before 40sec mark) 2nd – :20 Adductor Plank e/s 3rd – 14 SA DB Power C&J
General Warm-up Then.., Close Grip Bench Press 3.3.3; rest 15sec x 4-5 sets Then.., 3 sets: 5 Strict Pullups (Rx+ LLRC/RC/MU) 10-15 WBS (Unbroken) 5 Strict Pullups 10-15 WBS 5 Strict Pullups 2:00 rest Then.., 2 Sets: 200m Farmers Carry 70/53 1min. of lateral Db raises 1min. of sit-ups 1min. of front Db Raises 1min….
