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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5.7.21

20 minute AMRAP w/ a partner 1000m Row (each does 500m) Then as many rounds with remaining time of: 12 Bench Press or 12 Hand Release Push-ups 150m Run (around the building) 12 DB Snatch 50#/35#

5.6.21

A. Conditioning “Lumberjack 20” 20 Deadlift 95/65 400m Run 20 KB Swings 53/35 400m Run 20 OH Squat 95/65 400m Run 20 Burpees 400m Run 20 Pull ups 400m Run 20 Box Jumps 24"/20" 400m Run 20 Power Cleans

5.5.21

A. Strength Bench Press (pick a weight that will allow you to hit all reps unbroken roughly 50-60% of a 1 rep max) 12, 10, 8 B. Conditioning 4 Rounds For Time 15/12 Calorie Bike 10 Wall Balls 10 Toes-