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

3/3/2020

Strength 4 Push Press every 1:30 x 6 sets, building Conditioning 35-25-15 Push Press 75/55 6-12-18 Burpees over the bar Cap: 12

3/2/2020

Strength 15 min to find heavy 3 hang power cleans + 2 front squats + 1 Jerk Conditioning 10 min AMRAP 15 Unbroken Front Squats 115/75 10 Toes to bar 50 Double Unders

2/28/2020

Teams of 2: 55/45 Cal bike 25 Clean and Jerks 155/105 35 Clean and Jerks 135/95 45 Clean and Jerks 115/75 55 Clean and Jerks 95/65 55/45 Cal bike Cap: 25

2/27/2020

Strength E2MOM x 5 sets do 4 Overhead Squats- building Conditioning 12 min AMRAP 10 Overhead Squats 95/65 200m Run

2/26/2020

Corpse Reviver 4 rounds of AMRAP 4 30/21 Calorie Row 15 Burpees Remaining Time = Max DB Box Step overs @ 50s/35s 24/20 Rest 1 Min

2/25/2020

Strength 10 min EMOM of 2 Push Jerks- building Conditioning 30-20-10 Shoulder to overhead 115/75 Toes to bar Cap: 12

2/24/2020

Strength: 15 minutes to find 3RM Back Squat Conditioning 10 min AMRAP 25 Wall Balls 20/14 50 Double unders

2/21/2020

5/6/9am classes cancelled today, afternoon classes are all on for now! Teams of 2   15-10-5 Wall Walks 30-20-10 DB Thrusters 50s/35s 60-40-20 Wall balls 20/14   Cap: 22