Wednesday 6-30-21

 Wednesday 6-30-21

On the 1:30 x 8

Sets 1-4: 3 Position Power Snatch

Sets 5-8: 1 Power Snatch

Conditioning:

3 Rounds 

500/400 Meter Row 

20 Overhead Squats (135/95)

20 Lateral Jumps Over the Erg

Tuesday 6-29-21

 Tuesday 6-29-21

Front Squats 

On the 2:00 x 5

Conditioning:

21-15-9

Clean and Jerks (115/85)

Bar-Facing Burpees

Monday 6-28-21

 Monday 6-28-21

EMOM x 10

(Alternating Movements)

3-5 Bar Muscle Ups

30 Double Unders 

Conditioning:

AMRAP 16

200 Meter Run with Med Ball

100 Meter KB Farmer’s Carry

20 Med Ball Thrusters 

20 Med Ball Russian Twists

Med Ball:(20/14)

Kettlebells:(53s/35s)

Saturday 6-26-21

Saturday 6-26-21

Teams of 2

4 Rounds 

200 Meter Sandbag Carry/Run

40 Sandbag Ground to Shoulder

40 Sandbag Hand-offs

200 Meter Run

Friday 6-25-21

 Friday 6-25-21

Conditioning:

3 Rounds 

AMRAP 4

30 Dumbbell Front Rack Lunges

15 Dumbbell Burpees 

Max Calorie Row 

Rest 2:00

Dumbbell Weight (50s/35s)

On the 2:00 x 6

Complex:

2 Press + 2 Push Press + 1 Push Jerk

Tuesday 6-22-21

 Tuesday 6-22-21

On the 2:00 x 6

Tempo Front Squats 

Conditioning:

For Time

800 Meter Run 

20 Single Arm Overhead KB Squats 

20 Kettlebell Swings

600 Meter Run 

18 Single Arm Overhead KB Squats 

18 Kettlebell Swings

400 Meter Run 

16 Single Arm Overhead KB Squats 

16 Kettlebell Swings

200 Meter Run 

14 Single Arm Overhead KB Squats 

14 Kettlebell Swings

Kettlebell Weight: (53/35)

Monday 6-21-21

Monday 6-21-21

On the 1:30 x 8

Sets 1-4: 3 Position Cleans

Sets 5-8: 1 Clean

Conditioning:

AMRAP 16

40 Double Unders 

30 Air Squats 

20 Deadlifts (235/165)

10 Push-ups

Saturday 6-19-21

Saturday 6-19-21

Teams of 3

3 Rounds:

P1: 15 Cal Row

P2: Plank Hold

P3: Rest

(All members will complete each part 3 times)

3 Rounds 

P1: 15 Reverse Med Ball Burpees 

P2: Overhead Med Ball Hold

P3: Rest

(All members will complete each part 3 times)

3 Rounds

P1: 30 Overhead Med Ball Lunges

P2: Wall Sit

P3: Rest

(All members will complete each part 3 times)

3 Rounds 

P1: 15 Med Ball Thrusters

P2: Plank Hold with feet on Med Ball

P3: Rest

Friday 6-18-21

 Friday 6-18-21

On the 1:30 x 6

3 Position Power Snatches 

Conditioning:

“Nancy”

5 Rounds 

400 Meter Run 

15 Overhead Squats (95/65)

Thursday 6-17-21

 Thursday 6-17-21

Open Gym Noon-1:30pm.

Please call or text to book spot.

Wednesday 6-16-21

 Wednesday 6-16-21

Teams of 2

AMRAP 24

20 Pull-ups 

30 Wallballs(20/14)

40 AbMat Sit-ups 

30 Box Jumps (24/20)

20 Toes to Bar 

Tuesday 6-15-21

 Tuesday 6-15-21

On the 2:00 x 6

Tempo Front Squats 

On the 2:00 x 6

10/8 Calorie Row 

10 Lateral Jumps Over the Erg

10 Burpees 

Monday 6-14-21

 Monday 6-14-21

Tabata (4 Rounds)

Quick Feet

Air Squats 

Bear Jacks

Push-ups

Conditioning courtesy of Granite Games “Thruster Run 3.0”

For Time:

18-15-12-9-6-3

Dumbbell Thrusters (50s/35s)

200 Meter Run between each set

*Elite DB (70s/50s), 12:00 Time Cap

Saturday 6-12-21

 Saturday 6-12-21

Gym Closed.

Members will be participating in the Tandemonium!!!

Friday 6-11-21

 Friday 6-11-21

“DT”

Hero WOD

5 Rounds 

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Press (155/105)

Wednesday 6-9-21

 Wednesday 6-9-21

Stations: 4 Rounds 

Work :60/Rest :30

Toes to Bar 

Wallballs 

Rope Climbs

Overhead Bottoms-Up KB Carry

Plank Hold

Assault Bike Calories

Rest

Tuesday 6-8-21

 Tuesday 6-8-21

On the 2:00 x 6

Front Squats 

Conditioning:

AMRAP 12

15 Push-ups 

30 Calorie Row 

60 Double Unders 

Monday 6-7-21

 Monday 6-7-21

Conditioning:

4 Rounds 

400 Meter Run 

20 Kettlebell Swings(53/35)

10 Right Arm KB Squats (53/35)

10 Left Arm KB Squats (53/35)

Core Blast:

3 Sets

100 Flutter Kicks

20 Dumbbell Pull-Across

20 Plank Up-Downs

Friday 6-4-21

 Friday 6-4-21

AMRAP 4

10 Box Jumps 

10 Alternating Hang Dumbbell Cleans

Rest 2:00

AMRAP 4

10 Box Jumps

10 Dumbbell Burpees

Rest 2:00

AMRAP 4

10 Box Jumps 

10 Alternating Hang Dumbbell Snatches

Rest 2:00

AMRAP 4

10 Box Jumps 

10 Dumbbell Box Step-Overs

Box Height: (30/24)

Dumbbell Weight: (50/35)

Wednesday 6-2-21

 Wednesday 6-2-21

On the 2:00 x 4

Complex:

2 Position 1 Snatch

+ 2 Position 2 Snatch

On the 1:00 x 6

1 Snatch

Conditioning:

“Grettel”

10 Rounds 

3 Clean and Jerks (135/95)

3 Bar over Burpees