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Sunday, September 10

FREE COMMUNITY WORKOUT DAY! Bring your friends! 20 Min AMRAP 3 person teams 7 cal row 7 box jumps 7 slam balls Rotate through the stations. Timing is determined by the row. One partner rows, the other keep jumping and […]

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Wednesday, August 30

5rnds- 30sec bar hang 30sec super hero hold 30sec hollow body hold 30sec handstand hold  15min AMRAP 8 power clean 6 thrusters 4 burpee over bar 

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Thursday, August 31

Front squat- 5×2 Death by DB snatch (each arm; min 1 is 2 reps, min 2 is 4 reps etc.)  Coaches choice: core finisher 

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Friday, September 1

Power snatch + hang snatch + snatch + OHS- building up for 5 sets  5rnds for time  10 power snatch 10 HSPU 200m run 

Saturday, September 2

Back squat- 5×2 21-15-9 Pull-ups Wallball Cal row

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Sunday, September 3

Strict press- 5×2 (get in a few warm up sets to get up to a heavy working weight for 2. Shoot for the last 3 sets at the heaviest 2 you’ve got for today.)  18 min EMOM 40sec push press  […]

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Monday, August 23

Deadlift- 5×3 3rnds  400m run 12 burpees  21 box jumps

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Tuesday, August 22

Power snatch + hang snatch- 5×2+2 TABATA: KB swing, slam ball, DB thruster, sit-ups (1 min rest between) 

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Wednesday, August 23

Run, Cindy, run! 800m run 20 min AMRAP  5 pull-ups  10 push-ups  15 squats 800m run *up to you to check the clock when you get back from the first run and do Cindy for 20min then run again 

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Thursday, August 24

Push press- 5×3 12 min AMRAP 9 deadlift  7 power clean 5 shoulder to overhead  (No changing weight between moves) 

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