Wednesday, February 28th
A. STRENGTH: 5 Minute EMOM 3-Position Power Clean Build to a Heavy Complex Directly Into… 5 Sets of Complex every 90 Seconds One...
Tuesday, February 27th
A. GYMNASTICS CONDITIONING: 3 Minute AMRAP: Ring Muscle-Ups/Bar Muscle Ups Rest 2:00 2 Minute AMRAP: Ring Muscle-Ups/Bar Muscle Ups Rest...
Monday, February 26th
A. STRENGTH: 3 Minute EMOM: 3 Overhead Squats 1 Hang Squat Snatch 1 Squat Snatch Performed at 40% 1RM OHS Directly Into…. 12 Minute EMOM:...
Saturday, February 24th
METCON: “Ride or Die” Teams of 3
25 Minute AMRAP: 150 Calorie Assault Bike 100 Push Ups 60 Hang Power Snatches (95/65) 50 Back Squats...
Thursday, February 22nd
A. METCON: Teams of 3 20 Minute AMRAP: 10 Sumo Deadlift High-Pull (75/55) 10 Kettlebell Swings (53/35) 10 Calorie Bike Athletes will...
Wednesday, February 21st
A. SKILLWORK: 12 Minute EMOM ( 4 Rounds) Station 1: 40 Second Plank Hold Station 2: 5-10 Toes to Bar Station 3: One length...
Tuesday, February 20th
A. METCON: “Baseline” Re-Test 500m Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups B. ACCESSORY WORK: 4 Sets, for Quality not Time:...
Monday, February 19th
**Schedule Reminder for Today** 9:30-10:30 Group Class 10:30-12:00 Open Gym 5:30-6:30 Group Class A. STRENGTH: 4 Minute EMOM: @ 40-50%...
Saturday, February 17th
METCON: 5 Rounds, On the 5:00 15 Chest to Bar Pull-Ups 18 Dumbbell Snatches (50/35) 50 Double Unders (100 Singles) Dumbbell weight should...
Friday, February 16th
A. STRENGTH: Every 2 Minutes, Front Squat 3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 75% 1 Rep @ 80% 3 Reps @ 80% 1 Rep @ 85% B. METCON: For Time:...