Wednesday, June 30, 2021

HOT ONE!!! Great couple of days but we had a few throw ups!!! We will NOT BE RUNNING THE 4:30 and 5:45 CLASSES. We WILL HAVE THE MORNING CLASSES AND THE 7:00!pm class. Please hydrate and take breaks when working out!!! It will feel about 100 degrees!


skill

Power Snatches 4x6@75%


WOD 8 min AMRAP

8 Back Squats (95/135)

8 Pull ups

8 KB High Pulls (35/53)

1 min REST

8 min AMRAP

8 hang Power snatches (75/115)

8 Ring Row

8 KB


94 views0 comments

Recent Posts

See All

Monday, October 25, 2021

Warm up 10 JJs, T-claps, Pogos, k/ankle grab 3x:20 pull up hangs Hip circuit Push aways 15 wall Balls SKILL ABS 4 mins call outs 3-rep max Squat Cleans WOD 8 min AMRAPS :30 secs cardio 8 HSPU’floor 8

Sunday, October 24, 2021

Warm up: walk/jog 2 laps or 3 mins on bike/Row stretch hips (hip circuit) 3 min AMRAP OF: 3 Push ups5 3 sit ups 3 Air Squats WOD (Partners) 3 Rounds of 15 Tire Flips (together) 20 OH Med ball throws (

Saturday, October 24, 2021

Warm up Michael Phelps stretchlp Running Warm up hip Circuit/pvc 3 Inch Worms Tabata push ups WOD 4 Rounds of Run 1 Lap 21 Double Unders 18 KB Swings (35/53) 15 Sumo Dead Lifts (135/185) 12 Pull ups