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Tuesday, August 29, 2017
170829: “Mad Season” 21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35’s/20’s) 20 Plate Weighted Reverse Lunge (45/35) NOTE: Lunge with weight overhead, bear hug, or back rack –then- Optional...
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Wednesday, August 30, 2017
170830: Deadlift – Heavy Set of 3 –then– For Time: 15 Deadlifts (185/135) 30 Sit-ups 12 Deadlifts (185/135) 24 Sit-ups 9 Deadlifts (185/135) 18 Sit-ups 6 Deadlifts (185/135) 12 Sit-ups 3 Deadlifts...
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Thursday, August 31, 2017
170831: Front squat E2:30 x5 @ 70%, x5 @ 80%, x3@90% –then– “Tread Water” 2k Row 150 Double Unders 10 Rounds of “Cindy” NOTE: 1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats — 630 Skills:...
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Friday, September 1, 2017
170901: “Over the Hill” 3 Rounds: 600m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65) –then– Optional core
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Saturday, September 2, 2017
170902: “Backpedal” Teams of 3: 150 Cal Bike 75 Power Clean (135/95) 15 Rope Climbs 150 Cal Bike 75 S2O (135/95) 15 Rope Climbs
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Sunday, September 3, 2017
170903: “Super Swole Sunday” 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50’s/35’s, hang) –then- “Death by 10 Meters…with Extra Spice Bonus...
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Tuesday, September 5, 2017
170905: Box Squat x 2 E:90 seconds for 7 rounds + 10#-20# from last week –then- 21-15-9: Hang Power Clean (115/75) S2O (115/75) Lateral Burpees over bar –then- CORE === 630 Skills: Gymnastics…kipping...
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Wednesday, September 6, 2017
170906: “Bike Buffet” AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike or Row in Time Remaining Rest 4 minutes AMRAP 4 15-12-9 Wallballs (20/14) Toes to Bar Max Calorie Bike or...
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Thursday, September 7, 2017
170907: E2:30 Front Squat 5x 73%, 5x 83%, 3x 93% or +5-10# each set –then– “Satans Whiskers” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/115) 10 Burpees === 630 Skills: Double Under and...
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Friday, September 8, 2017
170908: “Everybody Talks” EMOM 21: Minute 1: 15/10 Calorie Bike Minute 2: 15/10 Calorie Row Minute 3: 50 Double Unders –then– CORE
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Saturday, September 9, 2017
170909: “Adderall” 0:00 – 10:00 1 Mile Run Max Clean & Jerks (135/95) in time remaining 10:00 – 13:00 Rest 13:00 – 20:00 800 Meter Run Max Power Snatch (115/80) in time remaining 20:00 – 23:00...
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Sunday, September 10, 2017
170910: In 20 minutes, build to Heavy: 3-Position Clean + Split Jerk –then– “Drop Dead” 4 x :20 seconds on, :10 seconds off Sit-Ups Deadlifts (155/105) Sit-Ups Deadlifts (155/105)
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**Special Hours Tuesday 9.12.17**
ATTENTION: All a.m. classes CANCELLED Tuesday 9.12.17 Classes will resume starting at 12 noon…assuming the gym has power and pending further updates. Continue to check here, Facebook, and Wodify for news
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Tuesday, September 12, 2017
170912: **ATTENTION: All a.m. classes CANCELLED Tuesday 9.12.17…classes will resume starting at noon assuming the gym has power and pending further updates. Continue to check here, Facebook, and...
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Wednesday, September 13, 2017
170913: 20-15-10 Kettlebell Swings (70/53) Toes to Bar into 800 Meter Run into 10-15-20 Kettlebell Swings (70/53) Toes to Bar –then– CORE — 630 Yoga with Bee
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Thursday, September 14, 2017
170914: E2:30 Front Squat 5x 75%, 5x 85%, 3x 95% or +5-10# each set –then- “Freedom Trail” AMRAP 3 21/15 Calorie Row 21 Erg Burpees Max Thrusters (75/55) Rest 3:00 AMRAP 3 18/12 Calorie Row 18 Erg...
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Friday, September 15, 2017
170915: “Jump Street” 3 Rounds: 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders –then– CORE
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