Today: Skill Work – 15 min Power Clean Then 3 Rounds For Time Run 200m 10 DB Hang Power Cleans (50/35) 10 DB Front Squats
Today: Back Squat 3×6@70% Add 0-10lbs from previous week Then 2×10-15 Narrow Stance Goblet Squat w/ KB *W/ Weightlifting Shoes or Heel Raised w/ 2.5 or 5# plate Then 3 RFT 400m Run 10 Power Snatches (95/65) 75 Double-Unders
Monday the 9th we will have a 9:30am, 4/5pm classes only. Today: In Teams of 2 600m Run 2 Rds of DT each 600m Run 2 Rds of DT each 600m Run 2 Rds of DT each 600m Run *1… Read more »
Today: 15 Min Alternating EMOM Min 1: Cal Row Min 2: Lunge Min 3: Push-Ups
Today: 5 Min EMOM 8x Strict Press *Add weight to last week, if possible 3×15 DB Roll-Backs AHAP Then For Time 27-21-15-9 KB Swing HRPU 400m Run
Today: 9 Min AMRAP 3 DB Thrusters (50/35) 3 Toes-to-Bar 6 DB Thrusters 6 Toes-to-Bar 9 DB Thrusters 9 Toes-to-Bar Etc.
Today: For Time 27-21-15-9 DB Front Squats (35/20) Burpees Then 400m Run!
Today: Deadlift 2x Heavy Singles Then 2×12-15 Good Mornings (Medium Weight) Then 3RFT 10 Pull-Ups 10 Front Squats (135/95) 10 Burpees
Doc Pauley will be conducting his mobility 102 class this evening at 6:30pm. He will be hitting ankles, wrists, knees and elbows! Mobility 101 is not a prerequisite for mobility 102. This class will be $5 at the door. See… Read more »
Today: Back Squat 3×6@70% *Add 0-10lbs from last week Then 2×10-15 Lunges w/ Double KBs *Per Leg Then 3RFT 10 KB Ground-to-Shoulder 200m Farmer’s Carry
24 Min AMRAP
100 Power Cleans (75/55)