Holiday Hours: Classes will be 0900 and 1200 only Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-1-1-1-1 For Max Load Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83) For Time Flexibility: Wrist stretches – 1:00/each direction Handstand Hold with fingers on...Read More
Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200 Skill: Handstand Hold 30 seconds Hollow Body Hold 30 seconds 4 rounds for quality Rest as needed between rounds Conditioning: 5 minute AMRAP Row for calories …rest 1 minute 5...Read More
Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200 “12 Days of Christmas” 1 Clean & Jerk (125/83) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell...Read More
Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For max reps @ 85% Conditioning: Complete as many rounds as possible in 15 minutes of: 2 Muscle-ups 4 Wall-Ball Push-ups 6 Front Squats (75/53) 8 Hollow Rocks 200m Row Mobility: Hip Capsule...Read More
Strength: Snatch* 3-3-3-3-3 For quality and max load *These are full squat snatches Conditioning: Row 800m 40 Dumbbell Snatches (53/35)* Run 600m 30 Dumbbell Snatches Row 400m 20 Dumbbell Snatches Run 200m 10 Dumbbell Snatches For Time These are 1-arm snatches, alternating every 5 reps Mobility: Couch Stretch...Read More
Reminder: Evening class is canceled. All other classes are normal. Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees For Score …Rest 8:00 Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing...Read More
Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off For Quality Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More
Strength: Pick one: Back Squats or Deadlift 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80% For max reps at 80% Conditioning: “Just a little work” Partner WOD* 4 x 400m run relay (2 each) 60 Power Snatches (115/75) 80 Kettlebell Push-ups 100 Sit-ups 4...Read More
Strength: Snatch* 5 reps @ 60% 1RM 3 reps @ 70% 1+ reps @ 80%** For max reps at 80% *These are squat snatches. Catch/receive the bar at the bottom of the squat. **At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2...Read More
