FRIDAY NIGHT LIGHTS (MARCH 19TH) ST. PATTYS THEME Snatch Technique On the 1:30 x 6 Sets:3-Position Power Snatch3 Overhead Squats “Bi-Weekly” 4 Rounds For Time:10 Burpee Pull-ups20 Hang Power Snatches (75/55)30/21 Calorie Bike Erg HOME GYM 4 Rounds For Time:10 Dumbbell Facing Burpees20 Alternating Dumbbell Snatches400 Meter RunRead More

OPEN GYM 1PM-2PM “Full Court Press” 5 Rounds:9 Single Dumbbell Z-Press (50/35)15 Double Dumbbell Floor Press (50’s/35’s)21 Weighted AbMat Sit-ups (50/35)27 Leg Lifts Over Dumbbell HOME GYM 5 Rounds:9 Single Dumbbell Z-Press15 Double Dumbbell Floor Press21 Weighted AbMat Sit-ups27 Leg Lifts Over DumbbellRead More

“Tri Sprint Intervals V1” 5 Rounds:AMRAP 4:30/20 Calorie Row30/20 Calorie Bike ERgMax Shuttle Runs [10 Meters] Rest 4 Minutes Between RoundsRead More

OPEN 21.1 For Time:1 Wall Walks10 Double Unders3 Wall Walks30 Double Unders6 Wall Walks60 Double Unders9 Wall Walks90 Double Unders15 Wall Walks150 Double Unders21 Wall Walks210 Double Unders Time Cap: 15 MinutesRead More