by cR055 | Feb 26, 2023 | Uncategorized
Monday *No Classes! Only Open Gym 8am-12pm* A. 12 Min EMOM: 1-3) Hi-Hang Snatch X 3 (6/10) 4-6) Hang Snatch X 2 (7/10) 7-12) Snatch X 1 (8/10) B. 15 Min EMOM: 1) 2-3 Wall Walks + 6-8 Thrusters (95/65) 2) 6-8 Lat. double OTB burpees + 12-15 KB Swings (53/35) (+70/53)...
by cR055 | Feb 19, 2023 | Uncategorized
Monday A. 9 Min EMOM: 1) 5 FS @ 31X1 2) 10 Back Squats 3) Rest B. 20 Min EMOM: 1) 40-50 DUs (+60-75) 2) 12-16 DB Snatch (50/35) 3) 3-5 Wall Walks 4) 8-10 2DB Cleans (50/35) Tuesday A. 12 Min EMOM: 1) 8-10 S2OH 2) 50’ DB Walking Lunge 3) Rest *Rnd 1/3: FR Lunge *Rnd...
by cR055 | Feb 12, 2023 | Uncategorized
Monday *(Pick Up Where You Leave Off)* A. 4 Sets: 3 Min AMRAP – 18/13 Cals Row (+25/18) Then, AMRAP: 1-2-3-4…. – Box Jump Overs (24/20) – Deadlifts (185/135) (+225/155) Rest 60s @20:00 B. 4 Sets: 3 Min AMRAP: – 18/13 Cals AB (+25/18) Then,...
by cR055 | Feb 5, 2023 | Uncategorized
Monday A. 4 Sets: 3 Min AMRAP – 24/18 Cals Row (+30/24) – AMRAP S2OH (95/65) (+135/95) Rest 60s @15:00 B. 4 Sets: 3 Min AMRAP: – 24/18 Cals AB (+30/24) – Max BBJO (24/20) (+30/24) Rest 60s Tuesday A. 8 Min EMOM 1) 8 Back Squats (add weight) 2)...
by cR055 | Jan 22, 2023 | Uncategorized
Monday A. 12 Min EMOM: 1) 12/9 (+15/12) Cal AB 2) 6 Back Rack Step Back Lunges 3) 6 Front Squats 4) Rest *Add weight to last week B. WZA 2023 “Rings N Squats” Variation For Time (15 min Cap) – 21 Pullups (+C2B) – 21 Back Squats (135/95) (+185/135) –...
