Saturday, October 20th
METCON: For Time 1 Mile Run 30 Calorie Row 30 Hang Power Snatches (95/65) 25 Calorie Row 25 Overhead Squats (95/65) 20 Calorie Row ...
Friday, October 19th
A. STRENGTH: 11 Minute EMOM: Minutes 1-2-3: 3 Squat Cleans (66-69-72%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans (76-79-82%) Minute...
Thursday, October 18th
A. METCON: 3 Rounds for Time: 20 Kettlebell Swings (53/35) 14 Goblet Alt. Reverse Lunge w/ Kettlebell 10 Burpees B. STRENGTH: 5...
Wednesday, October 17th
A. STRENGTH: 11 Minute EMOM: From the Rack Pausing Split Jerk: 3×2 3 Jerk Drives + 1 Split Jerk: 3×1 Complex Split Jerk: 5×1 B. METCON:...
Tuesday, October 16th
A. GYMNASTICS: 10 Minute EMOM: Odd Minutes: 30 Double Unders (2:1 Singles) Even Minutes: 5 Ring Dips B. METCON: For Time: 800 Meter Run...
Monday, October 15th
A. STRENGTH: Every 2 Minutes, Back Squat 3 Sets of 9 (73-77-81%) B. METCON: 8 Minute AMRAP: 1 Toe to Bar 1 Handstand Push-Ups 2 Toes...
Saturday, October 13th
**Open gym from 9-10 today, there is no 9:30-10:30 class** A. WARM-UP: 2 ROUNDS 200 Meter Row 20 Double Unders 5 Calorie Bike B....
Friday, October 12th
**There will only be 9-10am open gym tomorrow** A. STRENGTH: 11 Minute EMOM: Minutes 1-2-3: Hang Squat Snatch + Squat Snatch (60-65-70%)...
Thursday, October 11th
A. STRENGTH: Every 2 Minutes for 5 Sets, PushPress Build to a Heavy Set of 10 for the Day B. METCON: 10 Minute AMRAP: 2 Box Jump Overs...
Wednesday, October 10th
A. STRENGTH: 11 Minute EMOM: Squat Clean Minutes 1-2-3: 3 Squat Cleans (55-60-65%) Minute 4: Rest Minute 5-6-7: 2 Squat Cleans...
