top of page

Friday, January 19, 2024


❄️⛄️Due to the freezing rain and snow tonight and into tomorrow morning, our schedule will be as follows:


5:30am cancelled

8:15am Essentials

9:00am class

10:00am 4:30pm open gym

4:30pm class

5:30pm class


A. Minutes 00:00-8:00

8 minute AMRAP

5-10-15..

pull-ups or ring rows

10-20-30...

push-ups

15-30-45...

air squats


minutes 10:00-18:00

3 rounds for time

10 burpees

8 deadlifts @ 155#/105#

6 Hang Power Cleans

4 s2oh


minutes 20:00-30:00

Take 10 min to build complex to a heavy single

1 Power Clean+1 Hang Power Clean


Essentials

❄️⛄️schedule change due to weather  8:15am⛄️❄️


A. Every 2 min for 24 min (4 sets each)

     Set 1: EB 10/8 cal + 8 burpees

     Set 2: 10 dual DB deadlifts+ 8 dual DB hang power cleans + 6 dual DB shoulder to overhead

     Set 3: row or ski  :90 at hard but sustainable effort

B. At your own pace:

     3 sets:

     30 banded tricep pushdowns

     15 kettlebell bicep curls

     AMRAP sit-ups in 60sec

94 views0 comments

Recent Posts

See All

Tuesday, February 27, 2024

5 minute AMRAP 10 alternating DB snatches @ 50#/35# 30 Double unders or 30 single unders 10 DB goblet reverse lunges @ 50#/35# rest 3:00 5 minute AMRAP Echo Bike 10/8 cals 12 HR push-ups 14 v-ups rest

Monday, February 26, 2024

A. EMOM 12 minutes min 1- Echo bike 12/9 cals min 2- 5 squat clean thrusters @ 135#/95# min 3- Jump rope skill practice 40 seconds (double unders, single unders, crossover single unders) B. For time 3

Saturday, February 24, 2024

For time w/ a partner split however Row 50/42/36 cals (partner holds FLR) 50 Double kb s2oh @ 53#/35# per hand 50 toes to bar 50 Double kb step-up and over 24"/20" box 50 toes to bar 50 Double kb s2oh

bottom of page