Hours of operation this week: M-W: Normal schedule Th: 9 and 11am only F: 9 and 11am, 430pm Sat: Normal schedule Part A: E3MOM: Push Jerk (from racks) 4 @ 60% 3 @ 65% 2 @ 70% 1...
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Hours of operation this week: M-W: Normal schedule Th: 9 and 11am only F: 9 and 11am, 430pm Sat: Normal schedule Part A: In 15 mins Back Squat 4 @ 80% 3 @ 87.5% 2 @ 95% ...
Circuit Fit 6 Rounds Every 7 mins complete: 400m Run 12 Push Ups 16 OH Plate Lunges 20 Ab Mat Sit Ups Score = total work time. Open Gym
Double Benchmark “Diane” + “Annie” 21-15-9 Deadlifts (225/155) HSPU ~Rest 7 mins~ 50-40-30-20-10 Double Unders Ab Mat Sit Ups C: 155/105 M: 135/95, Box HSPU or seated DB Press (35’s/20’s), 2:1 SU’s
600m Row Then 1 Round of: 30 Box Jumps (24/20) 30 Push Ups 800m Row Then 2 Rounds of: 15 Box Jumps 15 Push Ups 1000m Row Then 3 Rounds of: 10 Box Jumps 10 Push Ups...
Part A: Back Squat 2 @ 80% 2 @ 86% 2 @ 92.5% Part B: For time: 30 Clusters (135/95) C: 115/80 M: 95/65 Circuit Fit Part A: 4 Rounds 40 Air Squats 15 Pull Ups...
Part A: 4 Rounds 400m Run 200m Farmer’s Carry (2/1.5)* 200m Run 100m Farmer’s Carry * Single KB Part B: 5 Rounds Hollow Holds (:30 on / :30 off)
Part A: 10 Rounds 10 Burpees 10 RKBS (1.5/1) Rest 5 mins, then: Part B: 4 Rounds 20/16 Cal Row Rest 2 mins between rows. Circuit Fit Same as above.
Part A: 15 mins Establish a 1RM Push Jerk Part B: 6 Rounds 5 RMU 5 Push Jerk (135/95) 25 Double Unders C: 10 Pull Ups, same weight M: 10 Ring Rows, 115/80
Circuit Fit AMRAP 35 mins of: 400m Run 21 Russian KBS 15 Box Jumps 9 Burpee Pull Ups Open Gym