3 Sets For Quality: 8 Chin-ups 10 Double dumbbell bent over row Rest 1:30 between sets Then… For Time: 50/40 Cal bike Then… 4 Rounds: 10 DB Bench Press 6 Single DB Box Step Ups 10 wall balls Then…. 600m run with a Med ball or vest if able
Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes) —- 4x 6 Air squats 6 Barbell RDL 6 Bradford press Then.. Clean warmup. Then… Clean and Jerk Every :90 x 6 sets: 1 Clean pull + 1 Clean & jerk Then…. For Time: 2-4-6-8-10 Power Clean 115/85 Burpee…
Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes 2 Round: 10 bodyweight lunges 5 Push-ups :20 Bike The … 2 Rounds 2x through 5:00 AMRAP 100m run 12 Walking lunges 10 Plates Sit-Ups 25/15 1 Minute Rest 5:00 AMRAP 12/9 Cal Bike 12 Push-ups / HSPH 10…
2 Rounds 200m run 10 Walking lunges 10 BB RDL Then.. 10 Knee hugs 10 alt lizard 10 alt pigeon 10 done dog. Up dog Then.. Deadlift (week 5 of 6) Every 2:00 x 6 Sets: Set 1: 8 @ 62-67% Set 2: 5 @ 65-69% Set 3: 5 @ 65-69% Set 4: 3 @…
Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes 3 Rounds: :30 Bike 10 Band pull aparts 10 Band Single arm press each arm 10 Ring rows Then.. Every 2:00 x 5 sets: (week 1 of 4) 10 Seated Bb strict press of the rack 5/5 Gorilla rows…
Class schedule update: -Friday 7:30pm class will be dropped starting this week. -Sunday: Closed (No classes) ——— WARMUP 20 CALS – AQAP — THEN — MINI BANDS 10 – 1 LATERAL SIDE STEPS (10/10- 9/9. 8/8. 7/7…..1/1) 30 AIR SQUATS 10 – 1 MONSTER WALK (10/10- 9/9. 8/8. 7/7…..1/1) 30 GLUTE BRIDGES —— 10 ALT…
NO CLASSES ON SUNDAY!! 3x :30 Row 20 Band hamstrings curls 10 deficit push ups 20 Band Pull aparts Then… 21 min. EMOM: Min 1. 10 DB Bench Press 50/65 Min 2. 10 Back Squats 135/95 Min 3. 12/9 Cal Rest 5min. 10min. EMOM: Odd: 40sec of DB Hammer Curls Even: 40sec. of Tricep Skull…
2 rounds: 10 Band Pull Aparts 5/5 Single Arm band Strict Press 5 Snatch GRIP RDL (wide grip) 5 Scap Pull Ups 5 Bradford press Then.. Snatch warm up w/pvc Snatch Every :90 x 6 sets: 1 Snatch Pull ….drop 1 Squat Snatch or Power + 1 Overhead squat Then… 16:00 EMOM (4 Rounds) Min…
35 min AMRAP : 10/7 Cal Row 10 Tows to bar/ Leg lifts – 20/15 Cal Bike 20 Empty bar Bicep Curls – 300m Run 30 Sit-ups. – 20/15 Cal Bike 20 Single DB OH tricep ext – 10/7 Cal Row 10 V-Ups
No Class Sunday!!! Warm-up Row 500m (Easy Effort) 20 Push ups 20 Cossack Squats 20 Down Dog Up Dog 20 Curtsy Lunges Then… Deadlift (week 4 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 60-65% Set 2: 6 @ 65-68% Set 3: 4 @ 70-72% Set 4: 4 @ 72-75% Set 5:…
