Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m For Time (18:00 cap) Compare to Tuesday, 20 September 2016 *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed....Read More
Sprints: 100m Run Rest 30 seconds 500m Bike Rest 1:00 200m Run Rest 30 seconds 500m Bike Rest 1:00 Run 300m Rest 1:00 Bike 500m Rest 2:00 Run 400m Rest 1:00 Bike 500m For Total Time Metcon: 200 Double Unders 100 Shoulder-2-Overhead (75/53) 50 Toes-2-Bar For Time Flexibility/Mobility: Half Straddle –...Read More
Quality time at MP. 🙂 Strength: Shoulder Press 6 reps @ 70% 5 sets for quality Metcon: 600m run 30 Grasshoppers 15 Hang Power Cleans (185/123) 3 rounds for time Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Half Twisted Up Cross – 30 seconds/side Half Twisted Down Cross –...Read More
Throwback Tuesday, November 2015 Sprints: 200m Run Rest 1:00 400m Run Rest 2:00 600m Run Rest 3:00 400m Run Rest 2:00 200m Run For Total Sprint Time Conditioning: 70 Calories Rowed 40 Wall-Ball Shots (25/16) @ (10/9′) 20 Handstand Push-ups 10 Muscle-ups For Time* *can partition anyway needed Post...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: Every 3 minutes on the minute for 18 minutes perform: 150m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12 Wall-Ball Push-ups* For Score *Score is equal to max rep WB PU’s on last round, minus any uncompleted...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Sprints: Row and Bike 25/20 calories biked rest 1:00 20/16 calories biked rest 1:30 15/12 calories biked rest 2:00 30/24 calories rowed rest 1:30 20/16 calories rowed rest 1:00 10/8 calories rowed For total sprint time Conditioning: Complete as many rounds in...Read More
Strength: Front Squat 5 reps @ 65% 1RM 3 reps @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders For Score Flexibility:...Read More