1. Weightlifting + Gymnastics Conditoning OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30 MU for time, or 30 Burpee Pull Ups 2. Conditioning Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) TTB 20 seconds of Front Squats, followed by a...Read More
WOD: 21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders 15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders 9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders Deadlift: Build to a Heavy Set of 5Read More
“T1000” 1,000 Meter Run 40 Pull-Ups 30 Thrusters (95/65) 20 Calorie Row Extra Credit: Row Conditioning 500 Meter Row (moderate) 500 Meter Row (2K pace) 250 Meter Row (moderate) 250 Meter Row (2K pace)Read More
Open Gym 1-2pm. On the Minute x 8 7 Burpee Box Jumps (24/20) Rest 2:00 On the Minute x 8: 30 Double-Unders Rest 2:00 On the Minute x 8: 7 Burpee Box Jumps (24/20) Read More
WOD: 3 Rounds of Cindy 1 Round of DT 2 rounds of Cindy 1 Round of DT 1 rounds of Cindy 1 round of DT Extra Credit: 3×8 Front Squats Cindy = 5 pull ups, 10 push ups, 15 air squats DT = 12 deadlifts, 9 hang cleans, 6 push jerks(155/105)Read More
“Deck of Cards” Number represents repetitions (Face cards = 10) Suit represents the movement. Hearts = AbMat Sit-Ups Diamonds = Goblet Squats (55/35) Spades = Kettlebell Swings (55/35) Clubs = Burpees Jokers = 400m Run Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card. Score is...Read More
“Lynne” 5 Rounds: Max Unbroken Bench Press (Bodyweight) Max Unbroken Pull-Ups 3:00 Rest Between Rounds Move directly from the bench press to the pull-ups. Score is total reps across all five rounds.Read More
