Tuesday Jul 29th
Tuesday
A. 5 Sets of 4 Tempo (42x1) Bench Press @70-80%
B. 5 Rounds for Time:
7 Bar Muscle Ups
21 Dumbbell Walking Lunges (50,35)
Tuesday
A. 5 Sets of 4 Tempo (42x1) Bench Press @70-80%
B. 5 Rounds for Time:
7 Bar Muscle Ups
21 Dumbbell Walking Lunges (50,35)
Monday July 28th
Monday
A. Every Minute on the Minute for 7 Minutes
3 Power Cleans @ 65%
B. 10-9-8-7-6-5-4-3-2-1
Ground to Overhead (135,95)
1-2-3-4-5-6-7-8-9-10
25 Ft. Shuttle Runs
Monday
A. Every Minute on the Minute for 7 Minutes
3 Power Cleans @ 65%
B. 10-9-8-7-6-5-4-3-2-1
Ground to Overhead (135,95)
1-2-3-4-5-6-7-8-9-10
25 Ft. Shuttle Runs
Monday May 26th
Monday
9:00 Class Only
Murph:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Monday
9:00 Class Only
Murph:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday April 4th
Friday
A. For Time:
21-15-9
Burpees
Pull ups
Box Jump Overs (24/20)
Friday
A. For Time:
21-15-9
Burpees
Pull ups
Box Jump Overs (24/20)
Thursday April 3rd
Thursday
Partner wod
A. For Time:
400m Team Run
40 Deadlifts (275/185) or 75-85%
200m Team Run
150 Double Unders
200 Meter Team Run
40 Alt Dumbbell Hang Snatch (50/35)
400 Meter Team Run
Thursday
Partner wod
A. For Time:
400m Team Run
40 Deadlifts (275/185) or 75-85%
200m Team Run
150 Double Unders
200 Meter Team Run
40 Alt Dumbbell Hang Snatch (50/35)
400 Meter Team Run
Wednesday April 2nd
Wednesday
A. Emom 7
2 Power Snatch @ add weight each round starting at 65%
B. 12 Rounds For time
5 Kettlebell Swings (70/55)
3 Bar Muscle ups
1 wall walk
Wednesday
A. Emom 7
2 Power Snatch @ add weight each round starting at 65%
B. 12 Rounds For time
5 Kettlebell Swings (70/55)
3 Bar Muscle ups
1 wall walk
Tuesday April 1st
Tuesday
A. 5 Rounds for Time:
400 meter run
20 wallballs @20/14
20 Push Ups
Tuesday
A. 5 Rounds for Time:
400 meter run
20 wallballs @20/14
20 Push Ups
Thursday March 6th
Thursday
A. Partner Wod:
As Many Rounds as Possible In 20 Minutes:
800 Meter Run
20 Toes To Bar
20 Kettle Bell Swings (53,35)
20 Push Ups
Thursday
A. Partner Wod:
As Many Rounds as Possible In 20 Minutes:
800 Meter Run
20 Toes To Bar
20 Kettle Bell Swings (53,35)
20 Push Ups
Wednesday March 5th
Wednesday
A. For Time.
21-18-15-12-9-6-3
Power Snatch (95,65)
Between each set perform 2 Wall Walks
Wednesday
A. For Time.
21-18-15-12-9-6-3
Power Snatch (95,65)
*Between each set perform 2 Wall Walks*
Tuesday March 4th
Tuesday
A. Happy Mardi Gras 💚💛💜
B. Closed.
Tuesday
A. Happy Mardi Gras 💚💛💜
B. Closed.
Monday March 3rd
Monday
A. Class Times: 9 & 12 ONLY
B. Three Rounds for Time:
1000/800 Meter Row or Ski
20 Power Cleans (135,95)
50 Double Unders
Monday
A. Class Times: 9 & 12 ONLY
B. Three Rounds for Time:
1000/800 Meter Row or Ski
20 Power Cleans (135,95)
50 Double Unders
Friday january 24th
Friday
A. 6 Sets of 4 Back Squat
@60%
@70%
@75%
@80%
@75%
@65%
B. For Time:
Buy in: 75 Ab Mat Sit Ups
Straight into:
10-20-30
Single Db Thrusters (50,35)
Burpees
Friday
A. 6 Sets of 4 Back Squat
@60%
@70%
@75%
@80%
@75%
@65%
B. For Time:
Buy in: 75 Ab Mat Sit Ups
Straight into:
10-20-30
Single Db Thrusters (50,35)
Burpees
Thursday January 23rd
Thursday
A. Partner Work Out
4 Rounds for Time
1000 Meter Row or Ski
20 Hang Cleans (135,95)
20 Deadlifts
20 Box Jump Overs (20” for both)
Thursday
A. Partner Work Out
4 Rounds for Time
1000 Meter Row or Ski
20 Hang Cleans (135,95)
20 Deadlifts
20 Box Jump Overs (20” for both)