3/17/2020

Strength E2MOM x 6 sets, push jerks 3-1-3-1-3-1 3s are at 70% across, 1s start around 80% and build Conditioning 8 min AMRAP 2 Shoulder to overhead 115/75 2 Toes to bar 4-4, 6-6, 8-8….

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Festivus Games Competition

Due to COVID-19, Festivus Games has been postponed until September 19, 2020 We look forward to seeing everybody then!

3/16/2020

Strength 15 minutes to find 2RM Front Squat Conditioning 10 minute AMRAP 5 Front Squats 185/125 10 HSPU 30 Double unders

3/13/2020

Teams of 2 24 min AMRAP 135/100 Cal bike, then AMRAP in remaining time 6 Devil Press 50s/35s 12 DB Thrusters 50s/35s 24 Hang Clean and jerk single arm 50/35

3/12/2020

Thursday Strength 15 minutes to find 3RM Bench Press Conditioning 21-15-9-15-21 KB Swings 53/35 Burpees Cap: 15

3/11/2020

Gotham City 5 rounds 1 min Wall balls 20/14 1 min DB snatch 50/35 1 min Single DB step ups 50/35 and 24/20 1 min rest

3/10/2020

Strength 2 Hang cleans EMOM x 10 sets, building -power or squat- Conditioning 4 rounds 15 Hang power cleans 115/75 15 shoulder to overhead 115/75 45 Double unders (75 singles) Cap: 11  

3/9/2020

Strength 3 Back Squat every 1:30 x 6 sets @75% across Conditioning 10 min AMRAP 25 Air squats 15 Toes to bar

3/6/2020

Teams of 2 1,000m row 100 Goblet Squats 53/35 2,000m row 200 KB Swings 53/35 3,000m row Time cap: 30 minutes

3/5/2020

Strength 15 min to find 5RM Deadlist Conditioning 9 min AMRAP 2 Deadlifts 185/125 2 Box Jumps 24/20 4-4, 6-6, etc.

3/4/2020

Cindy 20 min AMRAP 5 pull ups 10 Push ups 15 Air squats