Every 30 seconds x10 Alternate DL 6-8 & HSPU (As perscribed) OHS @ 22×1 3-3-3-3 For time: Run 200m + 8 Min AMRAP 10 Thruster / Box Jump / Push Up + 400M Run
Read MoreBack Squat 4-4-4-4 @ 75% Every 90 seconds x6 2 Clean DL + (3 sec pause) + H.Clean (Full Squat) Clean Pulls 3-3-3-3 (Straps can be used) 15 mins AMRAP 5 DB Push Press 100m Run 10 Power Snatch (75/45) 10 Burpee
Read MoreEvery 30 sec x 10 >>>1-2 MU /Dips/Pullups (As per coach) Every 90 seconds x6 5 Thrusters 4 Rounds 10 Hang P.Clean (115/75) 10 Front Rack Lunges Tabata Situps
Read More(Elevated -Adv )RDL 8-8-8-8 ALT wt Pullups 5-5-5-5 Every 90 seconds x6 -Snatch Pull + H. Snatch + Snatch (Full Squat) Snatch Pulls 3-3-3-3 (Straps can be used) For Time: Run 400m + 12 Min AMRAP 10 Pullups / Burpee / Push Press + 200M Run
Read MoreWith the great weather this week we had lots of running outside. We did a lot 200m and 400m sprints and I joined in on the 5:15pm class on Wednesday with JD and Anesa. Great effort this week, lets keep the energy up all summer long. Kevin has finished fundamentals. Please give him a warm […]
Read More4 Sets Wall Walks x3 \ L-Sit (2 attempts per set) Partner WOD Tire flips Sprints KBS
Read MoreWT Dips 4 x6-8 alt Pendlay Rows 4x 6-8 EMOTM x 8 Odd- 8 OHS Even – 8 Burpees For time: 3 Mins – Row for Cal 1 Min Rest 3 Mins – Cleans x5 \ Pullups x 10 1 min Rest 3 min – KBS x 20 \ WB x 20 no rest Run […]
Read MoreTGU 3-2-1 Every 90 seconds x6 Clean Pull + H.Clean + Clean (Full Squat) Clean Pulls 3-3-3-3 (Straps can be used) For time: Run 400m + 12 Min AMRAP 15 T2B \ Burpee \ KBS + 200m Run
Read MoreBack Squat 5×5 @ 70% Snatch P.Press 3 x 6-8 ALT WT Pullups 3RFT Run 400m 5 Squat Clean (135\95) 10 Hop over Burpees
Read MoreFront Squat @23×1 4-3-3-1 RDL 8-8-8-8 ALT WT Pull Up 5-5-5-5 5 Rounds 12 Push Press 10 Wallball 8 Burpees
Read More