OUR WORKOUTS

OUR WORKOUTS

Saturday, September 26th, 2020

CLOSED FOR TEAM CLASSIC  Weekly Extra Credit 1) Time Trial A. 2 mile Run B. 4000/3600 m Row C. 6/5.4 mile Bike D. 3600/3000 m Ski   2) Alt EMOM 30 A. 3-5 muscle ups

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Friday, September 25th, 2020

STRENGTH & CONDITIONING CLASSES Strength Front Squat 6 x 3 @ 70-85% Conditioning 3 Rounds 10/7 Muscle Ups/ scale – burpee CTB 10 Clusters 135/95 Rx+ 155/105     BOOTCAMP CLASSES AMRAP 9; Rest 3

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Thursday, September 24th, 2020

STRENGTH & CONDITIONING CLASSES Strength 3 Rounds 10 V ups 10 Bird dogs 20 Russian twist Conditioning For Time: 50/40 Calorie Ski 50 KB Swings 55/35 50/40 Calorie Bike 400 m Farmer Carry 50/40 Calorie

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Wednesday, September 23rd, 2020

STRENGTH & CONDITIONING CLASSES Conditioning “The Final Countdown” 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees to Target *200 m Loop between every set     BOOTCAMP CLASSES AMRAP 24 2 Turkish Get Ups 4 Strict Pull Ups or Ring Rows

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Tuesday, September 22nd, 2020

STRENGTH & CONDITIONING CLASSES Strength work up to a heavy 3 Rep Hang Clean (power or squat) Conditioning Partners AMRAP 12 Shared reps: 30 TTB 15 Hang Clean Rx + 155/105, 185/125, 205/135, 225/145 Rx

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Monday, September 21st, 2020

STRENGTH & CONDITIONING CLASSES Conditioning AMRAP 20 10/9 Calorie Bike 20 Wall Ball 20/14 50 Double Unders 10/9 Calorie Row 20 m OH Lunge 50/35 20 Box Jump Overs   BOOTCAMP 15 min AMRAP 200

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Saturday, September 19th, 2020

STRENGTH & CONDITIONING CLASSES Partners 5 x AMRAP 3 3 minutes rest between A) Simultaneous: 30 Calorie Bike 30 Burpees to Targer B) 30 Pull ups, split however (Rx+ CTB) C) Max Thrusters in remaining

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Friday, September 18th, 2020

STRENGTH & CONDITIONING CLASSES Strength 1 rep Back Squat Conditioning For Time: 20 Bag/Ball over Shoulder 100/70 (Rx+ 125/85) 800 m Run 20 Ball over Shoulder   BOOTCAMP AMRAP 12 10 Cal Ski 10 KB

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Wednesday, September 16th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 5 minute AMRAP, 2 minutes rest 7 minute AMRAP, 3 minutes rest 9 minute AMRAP 10 KB Swings 55/35 15 Air Squat (Rx+ 10 pistols) 30 Double Unders BOOTCAMP 3

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