OUR WORKOUTS

OUR WORKOUTS

Friday, July 17th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 7 Rounds AMRAP 2, 2 minutes rest 12/10 Calorie Bike 15 Wall Balls max TTB ◊ BOOTCAMP 3 Rounds; (40 seconds of work; 20 seconds of rest) Pop Squats DB

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Thursday, July 16th, 2020

STRENGTH & CONDITIONING CLASSES Strength Accumulate 4 minutes Hollow Hold Conditioning AMRAP 14 20 m KB Front Rack Lunge 15/10 Push Ups 15 Box Jumps 24/20

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Wednesday, July 15th, 2020

STRENGTH & CONDITIONING CLASSES Strength Build to a heavy 1 rep Deadlift Conditioning For Time: 30/23 Cal Ski 25 Burpees to Target 20 Heavy Ball over Shoulder 100/70 (Rx+ 150/100) ♠ BOOTCAMP CLASSES 10 min

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Tuesday, July 14th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 4 Rounds 12 Front Squat 115/80 (Rx+ 15 reps) 12 Pull Ups (Rx+ 15 reps) 400 m Run 12 Front Squat 12 Pull Up 2 minute rest  

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Monday, July 13th, 2020

STRENGTH & CONDITIONING CLASSES Strength Push Press 5 x 5 Conditioning AMRAP 12 10 High Pulls 95/65 15 Shoulder to Overhead 30 Double Unders   ♠ Bootcamp AMRAP:  12 12 Wall Balls 24 Cal Row

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Saturday, July 11th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning AMRAP 20 25 Wall Balls 20/14 20 Box Jump Overs 24/20 15 Power Cleans 135/95 10 HSPU / mod – shoulder to overhead (Rx + 2/1 Blue 45# plate deficit)

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Friday, July 10th, 2020

STRENGTH & CONDITIONING CLASSES Strength EOMOM 14 1 Squat Snatch 2 OH Squats Conditioning For Time: 20 OHS 135/95 (165/110) 25 Pull Ups 30/26 Calorie Row 25 Pull Ups 20 OHS Bootcamp ALT EMOM: 0:30

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Thursday, July 9th, 2020

STRENGTH & CONDITIONING CLASSES Strength Accumulate 4 minutes weighted plank 35/25 (Rx+ 45/35) Conditioning 4 Rounds 100 m Farmers + Front Rack Carry 20 Sit Ups 20 KB High Pulls 20 Alt. KB Step Ups

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Wednesday, July 8th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 3 Rounds of A then B A =  600 m Run B =  3 Rounds of: 12 Deadlift 135/95 (Rx+ 155/105) 9 Hang Clean 6 Shoulder to Overhead    

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