4:00 AMRAP 3/3 Box Step Ups 10 Banded Good Mornings 3/3 Curtsey Lunges :30 Machine of Choice Then… Every 2:00 x 6 Sets (3 Each) Odd Sets – 10 DB RDL’s 15 Banded Pull Throughs Even Sets – 10 (5/5) Farmer Hold Step Back Lunges (Heavy) 20 Bodyweight Heels Elevated No Lockout Squats On the…
200m Run – Then – 2 Rounds 10 Single DB Bench Press 10 Banded Curls 10 Banded Chest Pulls Then… In 12:00 Complete goal 4+ rounds 3 Sets for Quality 12-15 DB Bench Press 5-10 Strict Chinups 20 Single DB Curls This should be a good pump! Keep all of the movements unbroken here. Today…
2x 15/12 cal row 10 Squat jumps 5 Up downs 5 Scap pull-ups 5 knee tucks Then.. Squat Maintenance (Week 1 of 4) Every 2:30 x 4 Sets 3 Tempo Front Squats (:05 Negative) 7 Back Squats *Perform at 50-60% of 1 RM Front Squat Change of pace from the heavy squatting here. The goal…
20 min AMRAP 300 m run 30 DB Bench press 30 Sit Ups 200 m run 20 DB Push press 20 Tuck Crunches 100 m run 10 Burpees Over a DB 10 V-Ups rest 2 min then start part B 20 min AMRAP 1,000m row 80 Double Unders/singles 60 Plate Russian Twists 25/15 40 PLate…
In 12:00 Complete 3 Sets for Quality 10-12 DB Bent Over Rows 18-20 Banded Chest Pulls 3-5 Lying Leg Lowers 15-20 Tuck Crunches Then.. 2 Rounds For Time 25 No Contact Burpees 30 Med ball Box Step Ups 20/14 25 No Contact Burpees 30 Med ball Walking Lunges – Cash Out – 400m Run w/…
3 Rounds 15 Russian KBS 5 Burpees 7 Snatch Grip Push Press :15 Bike Sprint Then.. Snatch warm up Every 1:15 x 7 Sets 30 Single Unders For Everyone! 1 Snatch Or power Single under practice for everyone! Efficient and fast single unders are a skill just like efficient and fast double unders. Just because…
1 Round :30 Deadhang :30 Row 30 Hollow Rocks :30 Bike 30 Banded Good Mornings Then.. 6 x 4:00 Work / 1:00 Rest Odd Sets – :30/:30 Side Plank 100m front rack carry. AMRAP Cal Bike Even Sets 1:00 High Plank 100m Farmer Carry AMRAP Cal Row
Memorial Day weekend schedule 5/25: Open 5/26: Closed 5/27: Hero WOD “Murph” Open 8a + 9am classes and 10am classes only !! 4:00 AMRAP 5 Air Squat + Toe Touch 10 Ring rows 5 Up downs 8/8 Banded Strict Press Then.. Every 2:00 x 6 Sets (3 Each) Odd Sets – 8-10 DB Arnold Press…
4:00 AMRAP 4 Barbell RDL 4 Barbell Bradford Press 4 push ups 100m Row – 15 Empty bar bench press Then In a 10:00 window (week 1 of 2) – Build to Max Set 1: 5 @ 70-75% Set 2: 3 @ 75-82% Set 3: 2 @ 82-85% Set 4: 1 @ 90-95+% Set 5:…
3 Rounds 100m Run 3/3 Step Back Lunges 4 Scap Pullups 5 Paused Zombie Squats Then… Every 1:45 x 6 sets Set 1: 5 @ 62-65% Set 2: 4 @ 68-72% Set 3: 3 @ 75-80% Set 4: 1 @ 82-85%% Set 5: 1 @ 87-92+% Set 6: 1 @ 95+% This is the second…
