Wednesday – 011817

A. Heavy Thruster – off the floor.

B. “Bergeron Beep Test”

*EMOTM until you are unable to complete the following:

7 Thrusters(75/55)
7 Pull Ups
7 Burpees

*Once you fall off …Read More

Thursday – 011217

A. Practice Pistols

B. 7 Rds For time:

10 Wall Balls
10 Pull Ups

Rest 5 Min

7 Rds For Time:

10 Wall Balls
10 Burpees

Monday – 011617

A. Squat Cycle

6 sets: 3 Front Squats + 6 Back Squats @ 90%

B. Bi’s & Tri’s

 

Tuesday – 011017

AMRAP 20:

1 x Deadlift (405/285)
10 x Toes 2 Bar
15 x Bar Facing Burpees

 

Friday – 010617

A. Pull Up work.

B. For time:

Assault Bike – 20 / 15 Cal

Then:

21-15-9

S2O (135/95)

Pull Ups

Finish with:

20 Burpees Over the Bar

Wednesday – 010416

For time:

1000m Row

50 Box Jumps (24/20)

50 T2B

50 HR Pushups

50 OH lunges (45/25)

5 Rope Climbs

200 Double Unders

Monday – 010217

**Reminder**

10AM-12PM Open Floor
12PM-1PM Class
1PM-5:30PM Open Floor
5:30-6:30 Class
6:30-7:30 Class

Gym opens at 10AM tomorrow. No 6am / 7am classes or 7:30pm / 8:30pm classes.

WOD

A. Week 4 – Squat …Read More

Thursday – 122916

A. Back Squat (Low Bar): 4 x 3 @75% of 1RM

B. Teams of 2:

Row 4000m

Alternate every 500m. Partner A rows, Partner B holds a plank. …Read More

Tuesday – 122716

30 Min AMRAP:

*PARTNER WOD*

30 Burpees Over the Bar
6 Deadlifts (185/125)
4 Hang Power Cleans
2 Shoulder to Overhead
2 Rope Climbs

Partners split the work on the burpees and …Read More

Friday – 122316

A. Behind the Neck Jerk + OHS

Build up to a heavy complex.

B. Rowing: Max Calories in 20 minutes

Teams of 2. Alternate as needed.