Friday 6.30.17 Holiday Hours Sunday – No Mobility Class Monday – Class at 6 am, Noon, and 5:30 pm Tuesday – 1 class at 9 am Wednesday – Normal Schedule Resumes Strength Reverse Lunges 3 x 4 (Each Leg) @ 40-50% of 1 RM Back Squat WOD “Just Keep Swimming” EMOM (10) Odd […]
Wednesday 6.28.17 Strength Back Squat 2 x 1 @ 90%, 1 x 1 @ 93%, 1 x 1 @ 95% WOD EMOM (14) 10 Wall Balls (20/14) Suicide Sprint 20’/40′ Competitors Tabata Row for Cal (12 Rds.) Belt Squat 3 x 5 @ Heavy Cleans 8 x 1 @ RPE
Tuesday 6.27.17 It’s not too late to get your son/daughter into the teens class! The next session is tomorrow at 10:00! Strength Strict Press 5 x 1 @ 90% Immediately followed by 1 max out set with an empty bar WOD 1 21-15-9 Ski Cals KB Swings (53/35) WOD 2 9-15-21 Wall
Monday 6.26.17 Strength Back Squat 3 x 1 @ 88% (SPEED) Front Squat 3 x 3 @ 50% of Back Squat WOD 3 Rds. 9 Bar Facing Burpees 5 Cleans (185/125) 3 Bar Muscle-Ups 1 Rope Climb Competitors WOD 50 HSPU 2 Min Rest 25 C2B 2 Min Rest 10 Box Jumps
Friday 6.23.17 Strength Back Squat 5 x 4 @ 68% w/ 6 sec. Eccentric WOD “James and the Giant Eggplant” 5-3-1 Deadlifts (90%) Ring Muscle-Ups Competitors GHR 3 x 12
Thursday 6.22.17 Strength 3 x 5 @ 70% WOD Weaknesses! Competitors 3 rds. Max Pull-Up Hold at Eye Level
Wednesday 6.21.17 Strength Back Squat 5 x 1 @ 95% w/ 4 Box Jumps WOD 5-10-15-20-15-10-5 TTB Broad Jumps (6’/4′) WOD 2 AMRAP (1:30) Max Burpees!!! Competitors GHR 6 x 2
Tuesday 6.20.17 Strength Push Press 3 x 3 @ 79% w/ sec eccentric and 3 sec hold at eye level WOD “14.1” AMRAP (10) 30 DU 15 Power Snatch (75/55) Competitors Reverse bench 2 x 5 @ RPE 60 2 x 3 @ RPE 70 1 x 5 @ RPE 85
Monday 6.19.17 Strength Back Squat 3 x 2 @ 85% w/ 3 sec eccentric and 4 box jumps after WOD “Coe” 10 Rds. 10 Thrusters (95/65) 10 Ring Push-Ups Competitors GHR 5 x 5 Snatch Panda Pull 3 @ 85% 3 @ 90% 3 @ 95% 3 @ 100%
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