Thursday

A. Front squat 1 1/4 x 3 reps

B. 4 rounds for time:
400m run
20 front rack lunges @135/95
20 T2B

Tuesday

A. Power Clean – 1RM

B. For time:
50 push-ups
500m row
30 power cleans @185/115

Friday

A. Hang Clean – heavy single

B. “Death By” Hang Power Clean @135/95

Saturday 4/30 schedule change

There will be the following classes:

930-10:30AM “Non-Destruction”
10:30-11:30AM “Prancery class” (ladies only) …Read More

Wednesday

A. Bench Press – 1RM

B. “Lynne”

5 rounds – with exactly 3 minutes between rounds

Max reps bench press at bodyweight + max pullups

Monday

Saturday 4/30 schedule change

There will be the following classes:

930-10:30AM  “Non-Destruction”
10:30-11:30AM “Prancery class” (ladies only) taught by Andrea Ager.
11:30AM Foundations
11:30-1PM Open Floor

A. OHS – 4RM
A1. – …Read More

THURSDAY

A. 10 minute GOAT practice

B. For time:
1100m run
100 wall-balls
50 hand-release burpees
2 minute plank

*5 hand release burpee penalty anytime the plank is broken

Tuesday

A. Deadlift -5RM with no bounce.

B. 21-15-9
Deadlift @225#
Pull-ups

Friday

A. 20 minute AMRAP
250m row
20 push-ups
15 weighted sit-ups

B. Vanity

Wednesday

EVA

5 rounds for time:

800m run
30 Snarf-Snarfs
30 KBS @70#/53#
30 Pull-ups

Monday

A. 1RM Back Squat

B. 10 minutes max pull-ups

C. Row fun