October 2, 2018 Metcon: “Ghost” 6 Rounds of: 1:00 Calorie Row 1:00 Burpees 1:00 Double Unders 1:00 Rest *There is NO REST between exercises. Only at the end of the round. Gymnastics Conditioning: For time: 30 Handstand Push ups *Every break, complete 15 Hollow RocksRead More
October 1, 2018 Strength: Back Squat 5 x 3 (60-65-70-75-80%) Conditioning: 1000m Row (Time Trial) *We will be doing this 3 time this month – Beginning, Middle, and End. Metcon: 10 minute AMRAP 15 Wall Balls (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes-to-BarRead More
September 29, 2018 Partner WOD In teams of 2, complete the following: For time: 800m Run (together) then, 10 Rounds (Alternate Rounds) 30 Double Unders 10 Dumbbell Hang Clean & Jerk (5 on Right, 5 on Left) *Each person will complete 5 Rounds then, 800m Run (together) Rest 5:00 For time: 50 Burpee Box Jump...Read More
September 28, 2018 Strength: Deadlifts 3 x 3 3 x 2 3 x 1 *Try to increase each set. Metcon: 6 Rounds for time of: 2 Wall Climbs 8 Front Squats (135/95) 16 Kettlebell Swings (53/35)Read More
September 27, 2018 SCHEDULE ANNOUNCEMENT The 9:00am Class Starts at 9:30am Today. Please plan accordingly. Metcon: Every 3:00 x 5 Rounds 25/20 Calorie Row 15 Abmat Sit ups (Rx+ GHD Sit ups) AMRAP Ring Muscle ups or Chest-to-Bars *Rest 1:00 between rounds. Accessory Work: 3-4 Rounds: (NFT) 100ft Sled Push (Empty Sled) 100ft 1-Arm Overhead...Read More
September 26, 2018 Gymnastics Conditioning: 6 minute AMRAP 12 Handstand Push ups 6 Burpee Bar Muscle ups *Scaling options will be discussed before class. Barbell Complex: 4 sets of: 7 Thrusters 6 Push Press 5 Hang Squat Cleans *Rest 3:00 between sets. *All reps must be completed as an Unbroken Set. Build to the Heaviest...Read More
