Thursday August 1st
1st half of class: Not for time at a conversational pace 4-3-2-1 Minute Bike Minute Row Rounds of “Modified Cindy” 1 Round of “Modified...
Wednesday July 31st
TEMPO CLEAN DEADLIFT 7 Sets of 1 every 2 minutes Tempo: 7 Seconds Up, 7 Seconds Down Set 1: 40% Set 2: 45% Set 3: 50% Set 4: 55% Sets...
Tuesday July 30th
"KELLY ROWLAND" For Time: 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30...
Monday July 29th
Deload week Sled Dog Overview July 1st - July 28 - Block #1 - complete July 29 - August 4 - De-load Week August 5 - September 7 - Block...
Saturday, July 27th
C. Beast Builder V2 On the Minute x 7: Min #1 - 7 Hang Squat Cleans + 1 Push Jerk Min #2 - 6 Hang Squat Cleans + 2 Push Jerk Min #3 -...
Friday, July 26th
B. Strength On the Minute x 5: 5 "Touch and Go" Squat Snatches, 60% 1RM squat snatch This is a workout we will repeat, so let's start...
Thursday, July 25th
A. Metcon On the 2:00 x 4 Rounds (24:00): Mins 1+2 - 21/15 Calorie Row + 15 Air Squats Mins 3+4 – 200m run + 12 Burpees Mins 5+6 -...
Wednesday, July 24th
A. Strength 3-6-9-12-15: Unbroken Deadlifts After each set, 30% of our Max Strict HSPU Barbell loaded at 60% of our estimated 1RM...
Tuesday, July 23rd
A. Gymnastics Conditioning 1:00 Light Bike + 60% Max Ring Muscle-Ups 1:00 Light Bike + 12 Strict Ring Dips 1:00 Light Bike + 50% Max...
Monday, July 22nd
Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning...
