Friday, September 25, 2020

Saturday 9-26-20

 Saturday 9-26-20


Teams of 2:


AMRAP 24

200 Meter Run 

30 Power Cleans (115/85)

40 Box Jumps (24/20)

50 Deadlifts (205/135)


Thursday, September 24, 2020

Friday 9-25-20

 Friday 9-25-20


EMOM x 8 

Alternating Movements 

12 Toes to Bar 

20 Alternating Reverse Dumbbell Lunges (50s/35s)


EMOM x 8

Alternating Movements 

16 Wallballs (20/14)

16 Burpees


Conditioning:

3 Rounds

650/500 Meter Row

20 Alternating Dumbbell Hang Snatches (50/35)

20 Alternating Dumbbell Hang Clean and Jerks (50/35)

Wednesday, September 23, 2020

Thursday 9-24-20

 Thursday 9-24-20

Open Gym...please reserve your spot tonight!


#opengym #personalgoals #activerecovery #mobilty #maketimeforwhatmatters 

Tuesday, September 22, 2020

Wednesday 9-23-20

 Wednesday 9-23-20


On the 1:30 x 8 

1 Clean and 2 Split Jerks


AMRAP 15

30 Double Unders 

3 Cleans (135/95)

6 Push Jerks (135/95)

Monday, September 21, 2020

Tuesday 9-22-20

 Tuesday 9-22-20


EMOM x 9

1) 10 Pull-ups 

2) 15 AbMat Sit-ups 

3) 20 Air Squats 


EMOM x 9

1) Shuttle Runs

2) 30 Plank Shoulder Taps

3) :45 Plank


Conditioning:

AMRAP 5

6 Parallette Push-ups 

8 Parallette Dips

10 Lateral Parallette Jumps

Sunday, September 20, 2020

Monday 9-21-20

 Monday 9-21-20


Front Squats 

On the 2:00 x 6

1) 5

2) 5

3) 3

4) 3

5) 2

6) 2


Conditioning:

On the 2:00 x 6

12 Dumbbell L-Sit Press

12 Dumbbell Deadlifts

12 Dumbbell Burpees


Dumbbells (50s/35s)


*Score is your slowest round.

Friday, September 18, 2020

Saturday 9-19-20

 Saturday 9-19-20


Teams of 3:

20/15 Calorie Row 

120 Med Ball Press 

90 Med Ball Sit-ups

60 Med Ball Push-ups 


20/15 Calorie Row 

105 Med Ball Press

75 Med Ball Sit-ups 

45 Med Ball Push-ups 


20/15 Calorie Row 

90 Med Ball Press

60 Med Ball Sit-ups 

30 Med Ball Push-ups 


Med Ball Movements (20/14)