Monday

Run 1 mile
10 rope climbs
Run 800m
5 rope climbs
taint burn

Wednesday

20 minute AMRAP

10 pushpress @115/75
10 kb swings @53/35
10 box jumps @24”/20”

New monthly gymnastics warmup + Monday

Greetings.

For the next four weeks we will be implementing a gymnastic warmup for the first ten minutes of class on Monday/Wednesday/Friday. We will also be …Read More

Thursday

A. 5×10 backsquat

B. 750m AFAP

Tuesday

A. Bar muscle up practice

B. 12/9/6/3 – bar muscle up, overhead squirt @155/105

*10 minute cap*

Friday

A. EMOTM x 15 minute – 1 snertch + 1 hang snizz + overhead squirt

B. 12 minute AMRAP – 7 burpees, 50 DU, 14 burpees, …Read More

Wednesday

A. Front Squirt + Push Jerk – 3+3RM

B. Tabata press with “rest” in rack position
+ Tabata weighted plank

Friday + Holiday Schedule

SUNDAY 9/4 – CLOSED
MONDAY 9/5 РCLOSED 

 

A. Hang Clean + Front Squat – 1 + 2 RM

B. 1 mile run for time

 

BS_RC_PLK

Every 4 minutes, for a total of 20 minutes (5 rounds) perform 5 heavy back squats and then immediately perform 3 rope climbs.

Use around 70-80% …Read More

Run,Thruster, DU

A. 3RM Thruster off rack

B. 5 rounds – 400m run, 21 thrusters @75/45, 36 double unders