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A. 1-3 pull-ups to the top and 3 second negative down every :30 for 8 rounds B. Front Squat Tempo down 3 seconds every minute 10×5@70% of 1RM C. 3 rounds 20 clean and jerks 95/65 20 HSPUs 250m run

A. Hollow rocks tabata x10 Press complex x5 B. 3 push press 2 push jerk 1 split jerk 7×1 as heavy as quality allows every :90 C. 7 min AMRAP 40 double unders 20 dB deadlifts 50/35 10 DB thrusters 50/35

A. 3 strict TTB and L-sit for remaining time 8x tabata B. Back squat 155/105 or 95/65 20-15-10-5-10-15-20 For time – 15 min time cap C. 10 rounds 5 TTB 10 burpees 15 min cap

A. 5×1 min handstand holds B. 10 min AMRAP 5 HSPUs 10 DB Snatch 50/35 15 Russian twists 50/35 C. 7 min to establish 3 rep power clean (touch and go)

A. Squat down pistol up 10×6-10reps on the minute B. Deadlift Every 30 seconds complete 5 deadlifts at 65% x 4 Rest one minute Every 30 second complete 5 deadlifts at 70% x 4 Rest one minute Every 30 second complete 5 deadlifts at 75% x 4 C. 4 rounds 400 m run 16 pull-upsContinue reading “0418”

PM and Saturday class changes will be taking place next week now that we are going into the winter months. The Pm classes will be 4, 5 and 6pm Monday thru Thursday and Friday at 4 and 5 pm. Saturday class will be at 9a and no longer 10a due to low to no turnout…Continue reading “0417”

A. • 20 second handstand hold (or plank) 10 second rest 8 rounds • 10×6 deadlift @135/95 on the minute B.

A. Strict pull-ups (1-3) + 10 air squats 7 rounds on the minute B. Back Squat 1×10@60% 1×8@65% 6×5@70% C. MetCon 14 min AMRAP 80 sit-ups 60 wallballs 20/14 40 pistols to a ball

12 min EMOM Even min: 3 squat cleans Odd min: 1 power clean At 70% of 1RM squat clean MetCon 3 rounds 20 burpees 20 sumo deadlift high pull 95/65

Romanian Deadlifts 10 min EMOM 7 reps at 50% if 1RM back squat * 5 min to set up bar MetCon 7 min EMOM 10 1 arm thrusters 35/25 30 double unders 10 1 arm thrusters 35/25 30 air squats