WEDNESDAY

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STRENGTH
(EMOM for 10)
3 Back Squat @70%

WOD
(For time)
“Kalsu Karen”
150 Wallballs @20/14#
*Every Minute on the Minute – 5 Deadlifts @225/155#
#workout starts with deadlifts

TUESDAY

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STRENGTH
(E1:30 for 5 sets)
Power clean + hang Squat clean @-5# or 70%

WOD
(For Time:)
900 Meter Run
40 abmat sit-ups
30 DB cleans @50/35#
20 Burpees over DBs

MONDAY

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STRENGTH
(E1:30 for 5 sets)
3 shoulder press @80%

WOD
(AMRAP in 14 minutes:)
7 bar muscle-ups
50 goblet squats @50/35#
100 double-unders

FRIDAY

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REMEMBER CLASSES FRIDAY EVENING WILL BE CLOSED, THE MORNING WILL BE AS NORMAL. SATURDAY, ALL CLASSES ARE CLOSED. HAVE A GOOD WEEKEND, SEE YOU MONDAY!

STRENGTH
(E2:00 for 5 sets)
8 back squats @60%

WOD
(For time)
21 deadlifts @185/115#
21 HSPU
400 meter run
15 deadlifts @185/115#
15 HSPU
400 meter run
9 deadlifts @185/115#
9 HSPU
400 meter run

THURSDAY

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STRENGTH
(E1:30 for 6 sets)
Snatch w/3 sec pause at knee @+5# or 75%

WOD
(AMRAP in 12)
300 meter run
15 burpees to plate
10 KB swings @50/35#

WEDNESDAY

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THIS FRIDAY WE WILL BE CLOSED FOR THE EVENING CLASSES AND ALL CLASSES ON SATURDAY. FRIDAY MORNING WILL BE NORMAL. SORRY FOR THE INCONVENIENCE. GET OUT AND DO SOME FITNESS OUT SIDE FOR ONE DAY AND ENJOY THE WEATHER. 


WOD
“LABB Xlll”
(3 rounds for time with a partner)
50 cal row or bike
40 T2B
30 wallball @20/14#
20 squat clean thrusters @100/55#
10 rope climbs

TUESDAY

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STRENGTH
(EMOM for 10)
3 shoulder press @70%

WOD
(6 rounds for time)
18 DB push press @50/35#
18 pullups

MONDAY

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FAMILY FITNESS!!

STRENGTH
(E1:30 for 5 sets)
Power clean + hang Squat clean @+5# or 70%

WOD
(7 rounds for time)
10 alternating front rack lunges @115/75#
10 power cleans @115/75#
20 box jumps @24/20#
REST 1:00

SATURDAY

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STRENGTH
(E1:30 for 6 sets)
Snatch w/3 sec pause at knee @+5# or 75%

WOD
(3 rounds for time)
900 meter run
11 power snatch @95/65#

FRIDAY

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THIS IS A GREAT ANALOGY WE SAW. REMEMBER THIS. 

STRENGTH
(5 rounds)
8 shoulder press @60% (taken from floor)
REST 1:00

WOD
(For time)
80 cal row
60 double unders
40 front squats @75/55#
20 pull-ups