top of page

Friday, July 1, 2022

No 6:30pm class today


***July 4th weekend schedule***

Friday, July 1

No 6:30pm class

Saturday, July 2

8:30 & 9:30

Sunday, July 3

No open gym

Monday, July 4

8:30 & 9:30 only


A. 1 Squat clean + 3-5 Shoulder to overhead; Every 1:30 x6 sets; building from

135/95+

B. For time * 13 min time cap*

21-15-9

Deadlifts 185/125

HSPU

Pull-ups

Box-jumps 24/20


Masters

A. 4 sets of the following:

A1. Strict shoulder press from rack x 10,8,6,4; build to a tough set of 4

A2: Dual bent over DB row @ 2020 x 10

A3. 30 sec Side plank/side

B. 12 min AMRAP

15/10 cal row

12 thrusters

9 pull-ups/ring rows

216 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