Fitness A1. Bench Press 4×8-10 A2. Lunge Steps 4×6-8/leg w/DBs B. 20 Min AMRAP: 10 Wall Ball Shots 10 Shoot Throughs 10 Box Jumps (24/20) 10 KB Swings (28/20) Performance A. Back Squat 5×5 @70% B. 8 Min AMRAP: 3 C&J (135/95) 3 T2B 6/6, 9/9, 12/12… –rest 10 mins– 1k row
Fitness A. Pull Ups: 5xME, rest 90 secs B. Squat Cleans 3.3.2.2.1.1, rest 90 secs C. 10 Min AMRAP: 10 DL (155/105) 20 Burpees 30 Squats Performance A. Snatch 4×2 B. 15 Min AMRAP: 8 CTB 10 Power Snatch (95/65) 12 Box Jumps (24/20″)
Fitness A. Pull Ups: 3xME sets, rest 2 mins B. Back Squat 4×2 @85%, C. 12 Min AMRAP: run 200m 5 Push Jerk (145/105) 25 Ball Slams Performance A. RDL (to knee) 3×3. climbing B. Clean Pull 1.1 rest 5, rest 90 x3 C. PC 4×1, go for PR if feeling good D. 10 Min […]
Fitness: A. Pull Ups 7 working sets (3 reg, 2 close/reverse grip, 2 wide) *use total reps from Monday and divide by 8. B. For Time: Power Clean 2-4-6-8-10-12 Burpees over BB x10 Performance: A. Back Squat 4×1 @90-92% B. 7 min AMRAP: 3 Thrusters (105/70) 3 T2B 6 Thrusters 6 T2B 9/9, 12/12, … […]
Fitness A. Pull Ups: 1, rest 10, 2, rest 20…once failure, rest 2 mins, then max set B. Work to heavy squat clean (finish when Performance finishes Part B…35 mins after class starts) C. Against a 14 min Clock… 30 Wall Ball Shots (20/14) *hold to standard with height 10 T2B –> K2E –> hanging […]
Fitness A. Back Squat 5×3 @80% B. Push Ups 3×12-15, use AB Mat for depth C. 4 Rounds: 3 Mins On — 4 Mins Off 15 Push press (95/65) 15 KB Swings (28/20) Max Distance on Rower with remaining time. Performance A1. CG BP 4×5, rest 60 A2. Weighted Pull Ups 4×2-3, rest […]
Fitness A. Pull Ups: 5 x ME sets, rest 90 secs *remember, most all of you reduced your band thickness last week! Expect a few less reps–that’s progress! B. DB Push Press 4×6-8/arm C. Against a 10 Min Clock… 50 Burpees then… AMRAP: 10 HPC (115/80) 30 DUs D. 3×10-15 Hanging knee raises […]
The 530am class is cancelled for this morning. All other classes are ON! Fitness A. BS 3@80%, 2×2@85%, 2×1@90% B. EMOM 2 C&J x6 Mins C. Against a 12 Min Clock… 15 Cals AB + AMRAP: 5 Hang Squat Cleans (115/80) 30 DUs/90 singles Peformance A. BS 5×1 @85-87%, rest 90 secs B. […]
Thinking ahead…I will update FB by tomorrow evening about classes on Thursday. From just about every report, it seems will are looking at 8″+ with the possibility of up to 16″ in some locations. I already spoke with Ralph (my landlord) and he asked that if this much snow came, that we keep the lot […]
Fitness A. DL 5.5.3.3.3, rest 90 secs B. 3 Rounds (90 secs ON/30 secs OFF) AB, Cals Russian Swings (28/20) Man Makers (40/25) C. Side Plank 3×30 secs/side Performance A. DL 3×5 @70%, rest 60 secs B. Against a 12 Min Clock… Row 1k + AMRAP: 10 C+J (135/95) 20 Box Jumps (24/20) […]
