OUR WORKOUTS

OUR WORKOUTS

Tuesday, September 15th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning Teams of 4 5 Rounds  (Rx+ 6 Rounds) A) Simultaneously on two rowers and two bikes: 15/12 Calorie Row 15/12 Calorie Bike B) Simultaneously: 25 Partner Bar Facing Burpees 50

Read More

Monday, September 14th, 2020

STRENGTH & CONDITIONING CLASSES Strength Work up to a heavy 1 rep Clean & Jerk Conditioning :90 max Clean & Jerk  Rx+ 225/145   Rx 185/125    Int 155/105    Scaled 115/75 3 minutes rest 1:00

Read More

Saturday, September 12th, 2020

STRENGTH & CONDITIONING CLASSES Partners, For Time 1000 m Row 3 Rounds 10 Partner Bar Facing Burpees 20 Deadlifts 225/155 (Rx+275/185) 2 mile Bike 3 Rounds 10 Partner BF Burpees 20 DL 1000 m Row

Read More

Friday, September 11th, 2020

STRENGTH & CONDITIONING CLASSES Strength EMOM 10 1 Hang Snatch (power or squat) Conditioning For Time: 40/30 Calorie Ski 15 Hang Squat Snatch 95/65 (Rx+ 115/80) 30 Pull Ups 15 Hang Squat Snatch BOOTCAMP For

Read More

Thursday, September 10th, 2020

STRENGTH & CONDITIONING CLASSES Strength EMOM 8 5 Bar Dips Conditioning 10 – 20 – 30 -40 DB Step Ups 50/35 + 20/16 DB SitUps *200 m Front Rack  + Farmer’s Carry  50/35 after each

Read More

Wednesday, September 9th, 2020

STRENGTH & CONDITIONING CLASSES Conditioning For Time: 21 Lateral Burpees 21 Power Clean 115/75  (Rx+ 135/95) 400 m Run 15 Lateral Burpees 15 Power Cleans 400 m Run 9 Lateral Burpees 9 Power Cleans 400

Read More

Tuesday, September 8th, 2020

STRENGTH & CONDITIONING CLASSES Strength Front Squat 5 x 5 Conditioning AMRAP 10 ascending reps by 2: 2, 4, 6, 8, 10, 12 Front Squat 185/125  (Rx+ 225/155) 40 DU after each set (Rx+ 50

Read More

Monday, September 7th, 2020

Bootcamp class at 7:10 a.m. STRENGTH & CONDITIONING CLASSES  at 8:30 and 9:35 ONLY Conditioning Teams of 3 AMRAP 20 1 person rowing for calories, continuously 2 people working on: 40 Alt DB Snatch 50/35

Read More

Saturday, September 5th, 2020

STRENGTH & CONDITIONING CLASS Teams of 3 30 – 60 – 90 Simultaneous: Calorie Bike Burpee to Target Clean & Jerk 115/75 (Rx+ 135/95) *400 m run before and after each round  

Read More

Friday, September 4th, 2020

STRENGTH & CONDITIONING CLASSES Strength Build to a heavy 1 rep Split Jerk from the rack Conditioning For Time: 2 Muscle Ups/scaled= 4 CTB or Pull Ups 10 Wall Balls 20/14 4/3 Muscle Ups/scaled =

Read More
Scroll to Top