Conditioning: Cardio Day: (40 min cap) For Time (40 min cap) 2,000m Row 150 DU/300 SU 1 Mile Run 150 DU/300 SU 2,000m Row Workout – low impact, long cardio conditioning today. Lets try and set a moderate pace from… Read more »
Weightlifting: Clean + Clean + Jerk, 5 sets 2 sets at 80%, 3 sets at 85% Weightlifting: Warm up sets do not count, 2 sets at 80%, 3 sets at 85%. Drop and reset each rep, no more than 2… Read more »
Conditioning: For Time (20 min cap) 800m run 60 DB Goblet Squats 50/35 50′ Dual DB Front Rack Walking Lunge 50/35 | 35/20 | 25/10 40 Dual DB Push Press 50′ Dual DB Front Rack Walking Lunge 20 Dual DB… Read more »
***FALL BRAWL 2022*** Workouts will be posted at the gym. Fall Brawl will run from 0900-1200, with awards at 1230. No classes today!
For Time (25 min cap) 800m run 80 DU/160 SU 80 Box Jumps 24″/20″ 80 Ab Mat Sit Ups 400m run 40 DU/80 SU 40 Box Jumps 24″/20″ 40 Ab Mat Sit Ups 200m run 20 DU/40 SU 20 Box… Read more »
Gymnastic Skill: Kipping Handstand Push Up Skill Work Working on kicking up to the wall, deficits, proper kip form, ect. For those proficient in HSPU, Every min for 10 min perform 2-4 strict HSPU Conditioning: Diane 21-15-9 Deadlifts 225/155 HSPU… Read more »
Strength: 1 1/4 Front Squat – 4×3 at 70% Strength – 1 and a quarter front squats, we’ll squat all the way to the pocket, then drive just above parallel, back into pocket, then all the way up. Show a… Read more »
Strength: Volume Bench Press – 3×12 @ 60%, rest 90s Bench Press – We’re only going to run a 10 minute clock to get this done today to ensure we have time for our 20 minutes of conditioning. Take one… Read more »
Weightlifting: Snatch: 5×2, 2 sets at 80%, 3 at 85% Weightlifting: Warm up sets do not count, 2 sets at 80%, 3 sets at 85%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to… Read more »
Teams of 2: AMRAP 25 Continual 200m run 5 strict pull up 10 Hang Power Cleans 115/75 15 Box Jump Overs 24″/20″ 20 Med Ball Sit Ups 20/14 Workout – one partner works on the AMRAP while the other partner… Read more »
Ascending AMRAP 20 5/10/15/20/25/ect Calorie Row Deadlifts 115/85 | 95/65 | 75/55 Front Squats 115/85 | 95/65 | 75/55
Workout – we’ll start with 5 calories and 5 reps of deadlifts and front squats then continue to add 5 to each movement for the entire 20 minutes.
