10-4-15


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We will not be holding classes on Friday afternoon or Saturday morning, but the rest of the week will be our regular schedule.

Cerissa still need a few more people to help.  If you have time and want a SWEET new t-shirt, let us know by tomorrow morning.

STRENGTH – Front Squat 2 reps EMOM for 5 min @ your 5 RM + 10%

CONDITIONING 15-12-9 Squat Clean (135#/95#) Plate Push Up (25#/15#) (plate on your shoulders) – 40 doubles to start and after each set of Push-ups

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7.23.21

A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever

7.22.21

Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-

7.21.21

A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb