Strength: 7×3 Hang Power Snatch, heavy but perfect, 60-90sec rest between sets 15min time limit Notes: Do 3×3 warm-up first then, all 7 sets of 3 at the same weight. Conditioning: 5 Rounds 20 Unbroken Kettle Bell Swings, 24kg/16kg 35 Double Unders or Tuck Jumps 8min time limit Notes: If you break the...Read More
Strength: 7×2 Clean and Jerk @ 80%, heavy but perfect, resting 60sec each set 15min time limit Notes: This is a Squat Clean and Split Jerk. With manageable weight and perfect form. Please do 3 warm-up sets of 3 reps. If you are new to the movement/working on form you will be...Read More
Reminder, both gyms will be closed this weekend, so no classes, that includes Yoga and Sunday Fun-day. Coaches Recommendation: Go out and enjoy this amazing state we live in! Paleo?Read More
Conditioning: AMRAP in 8min of: 10 Sumo Dead Lift High Pull, 95#/65# 15 Wall Balls, 20#/14# 20 Ab-mat Sit-ups Notes: DBH (Don’t Be a Hero) on the Sumo Dead Lift High Pulls, choose a weight that you can handle for all 10 reps in a row. Strength: 7×1 1 Hang Power Snatch...Read More
Conditioning: 3 Rounds 10 Stick Jumps, over+back=1, 24″/20″ 20 HR Push-ups or 10 HSPU’s (must be Rx’d, no mats or modifications) 250m Row 12min time limit Notes: We will be running heats of 8 (maximum) on this workout (4 exercisers starting on the stick jumps, 4 exercisers starting on the row). While you are...Read More
Conditioning: 4 Rounds 100m Sprint 15 Dead Lifts, 135#/95# 20 Jumping Lunges, total 14min time cap Strength: 15min to work-up to a heavy (not maximal) Front Squat Use the rep sequence 5-3-3-3-1-1-1…..and so on with 1 rep till a heavy load is reached.Read More
Conditioning: AMRAP 12min of 50 Double-unders or Tuck Jumps 7 Burpees* *Add 7 Burpees each round. Example: Round 1 = 7, Round 2 = 14, Round 3 = 21 and so on…. Strength: 7×1 of 2 Power Cleans + 1 Push Jerk, Resting 60-90sec per set. Notes: 1 “Rep” will equal the complex...Read More
Conditioning: Team Workout 2 Rounds for time of: 200m Run 75#/55# Push-press, (1:9,2:8) 200m Run 75#/55# Sumo DL High Pull, (1:9,2:8) 200m Run 24″/20″ Burpee Box Jump, (1:9, 2:8) Notes: This is complicated to explain but easy to do, so hang on tight for this one. The 2 exercisers (E1 and E2)...Read More
Conditioning: 2:00min ME Row for Calories 2:00min Rest 50-40-30-20-10 Walking Lunge, w/slam ball or med ball Ab-Mat Sit-up 2:00min Rest 2:00min ME Row for Calories Score will be total workout time and total calories rowed for each 2min. Notes: There will be a staggered start to this workout with the faster exercisers going...Read More
