Monday 3-1-21

 Monday 3-1-21

Take 20:00 to find a One Rep Max Front Squat.

Conditioning:

AMRAP 10

21 Double Unders 

15 Kettlebell Swings (53/35)

9 Push-ups 

Saturday 2-27-21

 Saturday 2-27-21

Teams of 3

120 Toes to Bar 

120 Med Ball Over the Shoulder

120 Med Ball Shuttle Runs

120 Med Ball Lunges

Med Ball Weight: (20/14)

Friday 2-26-21

 Friday 2-26-21

Conditioning:

Work 3:00/Rest 2:00 x 4

1):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Power Cleans

2):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Push Press 

3):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Box Step-Overs

4):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Squats 

Box Height:(24/20)

Dumbbell: (50s/35s)

Thursday 2-25-21

 Thursday 2-25-21

Open Gym.

Note slight time change for this week. Please text to reserve your spot.😊

Wednesday 2-24-21

 Wednesday 2-24-21

On the 1:30 x 6

Deadlifts

Conditioning:

AMRAP 12

10 Deadlifts (235/165)

20 Alternating Pistols

10 Push-ups 

Tuesday 2-22-21

 Tuesday 2-22-21

Conditioning:

For Time

750/600 Meter Row 

90 Double Unders 

30 Thrusters (95/65)

60 Double Unders 

20 Thrusters (95/65)

30 Double Unders 

10 Thrusters (95/65)

750/600 Meter Row 

Core Blast:

30-20-10

V-ups 

Plank Up/Downs

Monday 2-22-21

 Monday 2-22-21

On the 1:30 x 6

Front Squats

On the 1:30 x 6

:30 Max Calorie Row 

:30 Max Burpees 

Conditioning:

For Time

30 Med Ball Cleans (20/14)

60 Med Ball Sit-ups (20/14)

30 Med Ball Thrusters (20/14)