Monthly Archives: December 2020

Start the year off right! 10:00 class today!

BENCHMARK WORKOUT “THE 2021 EXPERIENCE” AMRAP x 20 MINUTES* 21 Box Step-Ups (24/20) 21 Push Press (115/75) *Every 3:00 including 3,2,1 go…perform 21 Sit-Ups

BENCHMARK WORKOUT “BALL DROP” AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14) -Rest 1:00- AMRAP x 3 MINUTES Max Bottom of the Active Squat Hold w/ WB* *Everytime you break 5 Push-Ups -Rest 1:00- AMRAP x 8 MINUTES 20/15 Cal Bike 21 WB Front Squats (20/14)

SKILL WORK, GOAT WORK! 5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc) then, EMOM x 10 MINUTES MIN 1 – :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing MIN 2 – :40 Goat Work for Gymnastic Push WORKOUT […]

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat WORKOUT 3 SETS ON A 5:00 RUNNING CLOCK… 500m Row 10 Squat Snatches (155/105) Max Rope Climbs in Time Remaining -Rest 2:00 b/t Sets-

Closed Happy Holidays!

BENCHMARK WORKOUT “KETTLEBELL ROCK” 4 ROUNDS FOR TIME 12 Handstand Push-Ups 18 Pull-Ups 24 KB Goblet Squats (53/35)

SKILL On 10:00 clock Practice bar movements (TTB, Pull-Ups, BMU) Between sets perform 3 box jump overs experimenting with different techniques WORKOUT FOR TIME 10-20-30-40-50 Box Jump Overs (24/20) Sit-Ups

STRENGTH ON A 15:00 RUNNING CLOCK… 4×3 Hang Power Snatch* *Moderate-Heavy for all Sets WORKOUT AMRAP x 15 MINUTES 12/10 Cal Bike 9 Burpees Over the Bar 3 Hang Power Snatch (135/95)* *Power Snatch reps increase by 3 every round. 3, 6, 9, etc…

5 sets for max reps 1:00 Cal Row 1:00 DB Up Downs (35/20) 1:00  Wall balls (20/14) -rest 1:00 between sets-

STRENGTH ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat WORKOUT EMOM x 10 MINUTES 5 Back Squat (Athlete’s Choice)* 10 Toes to Bar *Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.