Thursday 4-1-21

 Thursday 4-1-21

Open Gym this week is afternoon times only.

Please text to reserve your spot!😊

Wednesday 3-31-21

 Wednesday 3-31-21

On the 1:30 x 8

5 Deadlifts 

Conditioning:

AMRAP 4

10 Hang Cleans (95/65)

10 Push Press (95/65)

10 Burpees 

Rest 2:00

AMRAP 4

8 Hang Cleans (115/85)

8 Push Press (115/85)

8 Burpees 

Rest 2:00

AMRAP 4

6 Hang Cleans (135/95)

6 Push Press (135/95)

6 Burpees 

Tuesday 3-30-21

 Tuesday 3-30-21

Core Blast:

Tabata (4 Rounds/8:00)

Right Side Plank 

Left Side Plank 

Hollow Hold

Toe Reaches 

Conditioning:

AMRAP 15

10 Box Jumps 

15 Kettlebell Swings

10 Box Jump Overs 

15 Kettlebell Swings

10 Box Step-ups

Box Height: (24/20)

Kettlebell Weight: (53/35)

Monday 3-29-21

 Monday 3-29-21

Handstandwalk/Handstand Progression Practice 

Conditioning: For Time

Buy In: 100 Double Unders 

45 Med Ball Cleans

40 Overhead Med Ball Reverse Lunges 

35 Med Ball Sit-ups 

30 Med Ball Push-ups 

35 Med Ball Sit-ups 

40 Overhead Med Ball Reverse Lunges 

45 Med Ball Cleans

Buy Out: 100 Double Unders 

Med Ball Weight (20/14)

20:00 Time Cap

Friday 3-26-21

 Friday 3-26-21

Open 21.3 & 21.4

21.3

For Time:

15 Front Squats 

30 Toes to Bar 

15 Thrusters 

Rest 1:00

15 Front Squats 

30 Chest to Bar 

15 Thrusters 

Rest 1:00

15 Front Squats 

30 Bar Muscle-ups

15 Thrusters 

Barbell (95/65)

Time Cap: 15:00

21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4

Complex for Load:

1 Deadlift

1 Clean

1 Hang Clean

1 Jerk

Time Cap: 7:00

Wednesday 3-23-21

 Wednesday 3-23-21

TEAM CHALLENGES!!!😃

Conditioning:

AMRAP 18

1250/1000 Meter Row 

20 Lateral Jumps Over the Erg

10 Push-ups 

Tuesday 3-23-21

 Tuesday 3-23-21

On the 1:30 x 6

3 Power Clean and Jerks 

Conditioning:

6 Rounds for Time

30 Double Unders 

10 Deadlifts (115/85)

5 Thrusters (115/85)