Thursday Oct 17th
Strength Pause Front Squat On the 1:30 x 6: (9:00 total, aim to start 20 minutes in) 1 Pausing Front Squat 1 Front Squat Metcon "Mind...
Wednesday Oct 16th
"Wednesday Primer" 3 Rounds (18:00 total, aim to start 20:00 into class): AMRAP 2: 30-40% of your Max Strict HSPU 12 CTB Pull-Ups Max...
Tuesday Oct 15th
Strength BOX SQUAT 7 Sets of 3 Squats, every :90 seconds (10:30 total) Set height to just below parallel. 1s full stop at bottom. Set #1...
Monday Oct. 14th
Conditioning: OTM x 10: (10:00 total) 20 Double-Unders 2 Power Cleans Metcon "Point Break" AMRAP 15: 20 DB Hang CJ (50/35) 15/12 Calorie...
Saturday Oct 12
SATURDAY SMACKDOWN!!!! Bring your best effort for 20.1 as we kick off the 2020 games season. Airrosti will be onsite and A potlock...
Friday October 11th
A. 10 minute burpee over bar skill practice. 20.1 is all about finding a steady and efficient pace on the burpees. Work on different...
Thursday Oct 10
At a recovery effort 3 Rounds : 2 Minute Light Bike, Row, Ski Erg or Run 3 Strict Pull-ups 6 Push-ups 9 Kettlebell Swings (53/35) (K:...
Wednesday Oct 9th
Metcon EMOM gone wild On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2 : 15/12 Calorie Row...
Tuesday Oct 8th
Strength Tempo Deadlift 5 Sets of 1, every 1:30 (9:00 Total) Tempo: 6 Seconds Up, 6 Seconds Down Sets: 45-50-55-55-55% of 1RM Deadlift...
Monday October 7th
Strength: Back Squat: Every 90 seconds (9:00 total) 5 Repetitions @ 70% 4 Repetitions @ 75% 3 Repetitions @ 80% 1 Repetition @ 84% 1...