Monday, June 21, 2021

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)

Sunday, June 20, 2021

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.

Tuesday, June 15, 2021

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 

Monday, June 14, 2021

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 

Sunday, June 13, 2021

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


Friday, June 11, 2021

Saturday 6-12-21

 Saturday 6-12-21


Gym Closed.


Members will be participating in the Tandemonium!!!

Thursday, June 10, 2021

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)

Tuesday, June 8, 2021

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

Monday, June 7, 2021

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 

Sunday, June 6, 2021

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

Thursday, June 3, 2021

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)

Tuesday, June 1, 2021

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