Every 1:30 x 6 (week 6/6) Odd – 10 Alt Back Rack Rev Lunges (5 per leg) from a 3-inch Deficit Even – 4 x 1 1/4 Front Squat This is our last week of lunges! We will be moving into an “Enderton front squat” block next week! Then.. Every 3 Min for 15 Minutes:…
For Time: 1,000/800 m Row 50 Double unders or 75 Single Unders 50 Walking Lunges 1,000/800m Row 40 KBS 40 Hand Release Push Ups 1,000/800m Row 30 DB curl and press 30 Sit Ups 1,000/800m Row 20 Burpees 20 Air squats
3 Sets for Quality/Time 30 Box step ups 20 DB Renegade rows 10 DB lat pullovers 5 Burpee pull-ups Then… every 2:30 x 5 10/7 Cal row 8 Front squats 6 Hang power cleans 4 s2oh 2 Thrusters
Class hours: 8am/9am/12p/4:30p/5:30pm Strength Every 1:15 x 8 Odd: 6 Bench press (68-72%) Even: 6 Deadlift (62-76%) Then… 3 Rounds: 1:00 max cal bike or Row :30 rest 1:00 Max sit up :30 rest 1:00 Max Double unders :30 rest 1:00 seconds max Bear Complex :30 rest
For time: 100/80 Cal Row or Bike 60 Alt DB Snatch 50 Push Ups (Handstand Push Up) 40 Hang Power Cleans 30 Toe To Bar / sit-ups 30 Front Squats 20 Box Jumps 10 Burpees over the barbell 10 Clean and jerk 5 Wall Walks
Thanksgiving Holiday schedule Thursday 11/23: 8am and 9am classes only Friday 11/24: 8am. 9am. 12pm. 4:30p and 5:30pm classes only. Every 1:30 x 7 Sets: 20 DUs + 3-3-2-2-1-1-1 Clean and Jerk *build over the 7 sets Then… 4 Rounds 3:00 work/ 1 min rest 15/12 Cal Row (12/9 bike) Amrap in the remaining time:…
Warmup 25 cal 25 burpees Then…. Press/Pull. (week 6/6) Complete 1 set every 1:15 x 6 Sets 8/6/4/2/1/1 Strict Press The goal is to hit a max Strict Press today! Then: Finisher- 1 max set of strict press with (65/50) Shooting for at least 15+ reps Then…. Every 10:00 x 3 sets: 20 Deadlifts @…
Thanksgiving Holiday schedule 11/23: 8am and 9am classes only 11/24: 8am. 9am. 12pm. 4:30p and 5:30pm classes only. ———————————————- Every 1:30 x 6 (week 5 of 6) Odd – 8 Alt Back Rack Rev Lunges (4 per leg) from a 3 inch Deficit Even – 6 x 1 1/4 Front Squat We dropped 2 reps…
20:00 AMRAP 50 Mountain Climbers or DUs into: 5 Rounds of 5 DB Clean and Jerk 10 Sit Ups 100m Run
30:00 Alternating EMOM Min 1: 14 Wallballs Min 2: 4 Power Cleans Min 3: 10/7 Cal Extra Credit: In 10:00 Build to a 1 RM Bench press
