Saturday 7-1-23

Saturday 7-1-23

Teams of 2

AMRAP 24

Buy In: 100 Calorie Row

80 Feet Overhead DB Walking Lunges

40 Alternating DB Snatches

40 Burpee Broad Jumps

DB (50/35)

Friday 6-30-23

Friday 6-30-23

Conditioning:

800 Meter Run

40 Pistols (20 Right Leg, 20 Left Leg)

20 Strict Handstand Push-ups

600 Meter Run

30 Pistols (15 Right Leg, 15 Left Leg)

15 Strict Handstand Push-ups 

400 Meter Run

20 Pistols (10 Right Leg, 10 Left Leg)

10 Strict Handstand Push-ups 

200 Meter Run

10 Pistols (5 Right Leg, 5 Left Leg)

5 Strict Handstand Push-ups 

Cap 20:00

Skill Session: 

Toes to Bar or Pull-ups

Wednesday 6-28-23

Wednesday 6-28-23

Clean Technique 

Conditioning:

AMRAP 4

25 Double Unders

9 Cleans (95/65)

9 Burpees

Rest 2:00

AMRAP 5

25 Double Unders 

7 Cleans (115/85)

7 Burpees

Rest 3:00

AMRAP 6

25 Double Unders

5 Cleans (155/105)

5 Burpees

Tuesday 6-27-23

 Tuesday 6-27-23

Conditioning:

200 Meter Run

21 DB Hang Clean and Jerks

21 DB Deadlifts

200 Meter Run

15 DB Hang Clean and Jerks

15 DB Deadlifts 

200 Meter Run

9 DB Hang Clean and Jerks

9 DB Deadlifts

DB (50s/35s)

Accessory Work:

3 Sets

15 Hand Release Push-Ups

15 Crush Grip Skull Crushers

20 Hip Band Abduction

Monday 6-26-23

Monday 6-26-23

EMOM x 3

2 Position 1 Snatches

Rest 2:00

EMOM x 3

2 Position 2 Snatches

Rest 2:00

EMOM x 4

1 Snatch

Conditioning:

On the 3:00 x 4

10 Power Snatches @70%

5 Wall Walks

*Slowest round is score.

Saturday 6-24-23

 Saturday 6-24-23

Teams of 2

Buy In: 800 Meter Run

20-18-16-14-12-10-8-6-4-2

Power Snatches (115/85)

Burpee Box Jump Overs (24/20)

Toes to Bar

Hang Power Cleans (115/85)

Wallballs (20/14)

Big Out: 800 Meter Run

💥Please book your spot ASAP!!!💥

Friday 6-23-23

Friday 6-23-23

Conditioning:

2000 Meter Row Time Trial

10:00 Rest /Recovery

Accumulate For Quality:

4:00 Plank (Any Type)

40 DB Floor Press

40 DB Curls

4:00 Pigeon Stretch (2:00/side)

Wednesday 6-21-23

Wednesday 6-21-23

Conditioning:

Teams of 2

AMRAP 20

50 Calorie Row

40 Wallballs (20/14)

30 Burpees

20 Box Jumps(24/20)

10 Wall Walks

Skill Session:

Handstand Walk or Rope Climbs

Tuesday 6-20-23

 Tuesday 6-20-23

Conditioning:

EMOM x 3

10 Deadlifts @ 70%

Rest 2:00

EMOM x 3

10 Toes to Bar

Rest 2:00

EMOM x 3

10 Push Jerks @ 70%

Rest 2:00

EMOM x 3

50 Double Unders 

Rest 2:00

EMOM x 3

10 Thrusters @ 70% of PJ

Monday 6-19-23

 Monday 6-19-23

Conditioning:

Benchmark “Helen”

3 Rounds

400 Meter Run 

21 Kettlebell Swings (53/35)

12 Pull-ups

Accessory Work:

3 Sets

:60 Handstand Hold

:60 Hollow Hold

:60 Arch Hold

Saturday 6-17-23

 Saturday 6-17-23

Teams of 2

AMRAP 20

10 Handstand Push-Ups

12 DB Lunges (50s/35s)

14 Lateral Jumps Over Parallette Bar

Immediately into…

AMRAP 4

Toes to Bar

Friday 6-16-23

 Friday 6-16-23

Conditioning:

“Nancy”

5 Rounds

400 Meter Run

15 Overhead Squats (95/65)

Cap 20:00

Accessory Work:

3 Sets

:30 Hollow Hang

:30 Ring Hollow Hold 

:30 Ring Dip Hold

*Rest a minimum of :60 after each hold.

Wednesday 6-14-23

 Wednesday 6-14-23

Conditioning:

AMRAP 18

Buy In: 1600 Meter Run

100 Meter DB Farmers Carry

12 DB Shoulder to Overhead 

12 DB Front Squats 

DB (50s/35s)

Core Blast:

3 Sets

20 Bicycle Crunches 

20 Quadruped Bear Crawls (10 Forward/10 Reverse)

Tuesday 6-13-23

Tuesday 6-13-23

Conditioning:

4 Rounds

Work :30/ Rest :30

- Double Unders 

- Pull-ups 

- Pistols

- Plank

- Sit-ups 

- Wallballs (20/14)

- Push-ups 

Score it total reps.

Monday 6-12-23

Monday 6-12-23

On the 2:00 x 8

Sets 1-2: 3 Position 1 Cleans

Sets 3-4: 2 Position 2 Cleans 

Sets 5-8: 2 Cleans 

Conditioning:

AMRAP 6

5 Cleans (115/85)

7 Shoulder to Overhead (115/85)

9 Toes to Bar 

Immediately into 6:00 to find a max Clean and Jerk.

Saturday 6-10-23

 Saturday 6-10-23

AMRAP 24

Teams of 2

20 Box Jumps (30/24)

30 Single Arm DB Burpee to Overhead

40 Single Arm DB Front Squats

*Every 4:00, both complete 20 Double Unders.

DB (50/35)

Friday 6-9-23

Friday 6-9-23

Conditioning:

EMOM x 3

10 Deadlifts @ 70%

Rest 2:00

EMOM x 3

12 Chest to Bar Pull-Ups

Rest 2:00

EMOM x 3

10 Clean and Jerks @ 70%

Rest 2:00

EMOM x 3

12 Ring Dips

Wednesday 6-7-23

 Wednesday 6-7-23

On the 2:00 x 9

Sets 1-3: 3 Position 1 Snatches

Sets 4-6: 2 Position 2 Snatches

Sets 7-9: 2 Snatches

Conditioning:

AMRAP 5

10 Overhead Squats (95/65)

10 Bar Facing Burpees

Rest 5:00

AMRAP 5

5 Overhead Squats (135/95)

5 Bar Facing Burpees

Tuesday 6-6-23

 Tuesday 6-6-23

Conditioning:

AMRAP 15

Calorie Row 10-20-30-40-50

Toes to Bar  5-10-15-20-20-25

And so on until time expires.

Skill Session:

Double Unders or Handstand Walk

Saturday 6-3-23

Saturday 6-3-23

No class…instead come out and cheer for all of the members participating in the Tandemonium!

Please message for details.😊

Friday 6-2-23

Friday 6-2-23

On the 2:00 x 9

Sets1-3: 3 Position 1 Power Snatches

Sets 4-6: 2 Position 2 Power Snatches

Sets 7-9: 2 Power Snatches

Conditioning:

On the 1:30 x 7

7 Power Snatches @ 65%

7 Burpees

* Slowest round is score.