June 28, 2020
May 5, 2019
Warm Up
3 Rounds
6 Alt Bird Dogs
6 Alt T Push Ups
6 Spider Lunge w/ reach up
6 Jump Squats
EMOM 8 Minutes
A) Handstand Hold
B) 5 Hollow Raises+10 Hollow Rocks
Strength
Push Press (25 Min)
Prep: 1×5 w/bar, 4×3 working up
Work: 5×3 at
…March 24, 2019
Monday, 3/25: EMOM Met Con & Tempo Push Up Skill
Tuesday, 3/26: Barbell Complex Partner Met Con – Deadlifts, Hang Power Cleans, Power Jerk, and Burpees
Wednesday, 3/27: 3 Round Max Work Met Con – Row, Double Unders, Bike, and Wall Ball
Thursday, 3/28: Cleans & Met
…February 15, 2019
Strength
Power Clean Cluster
3-3-2-2-2
Met Con
AMRAP 12 Minutes
60 Wall Ball
30 Hang Power Cleans (M: 155/115/75, W: 103/78/53)
60 HSPU
Reminder:
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Please fill out our quick member survey:
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…February 11, 2019
Strength
Front Squats (30 Min)
Prep: 1×10 w/bar, 4×3 working up
Work: 3-3-2-2-2 working up
3 Rounds for Quality
16 Alt Pistols (or scaled option)
8 Single Leg KB RDL/side (both hands on KB)
16 Hollow Rocks
:45 Side Plank/side
…January 13, 2019
Strength
OH Complex (30 Min)
Prep:
1×5 Strict Press (bar only)
2×3 Push Press (working up)
2×2 Push Press+2 Jerks (working up)
Work:
5 Push Press
4 Push Press+1 Jerk
3 Push Press+2 Jerks
2 Push Press+3 Jerks
1 Push Press+4 Jerks
5 Push Press
Work up in
…January 10, 2019
Partner Met Con*
12 full Rounds (6x each) 30 Min Cap
18 Wall Ball
12 Pull ups
6 DB Devil Press
*Partners alternate exercises (A does WB, B does PU, A does DP [1 round], B does WB, A does PU etc)
Reminder:
Bring-a-Friend Day, Saturday 1/12 @ both locations
…November 22, 2018
Met Con
6 Rounds of :30 Work/:30 Rest at each station
– Row
– DB Devils Press (M:35/20, W:25/15)
– Assault Bike
– Ab Mat Sit Ups
– Double Unders
…November 21, 2018
