12.31.18

Happy New Year’s Eve! Slight schedule change for today, morning classes will be the same but we will not hold an evening class.  Closed on the 1st

For Time 31 Push Press (75/55 lb) 31 Pull-Ups 31 Snatches (75/55 lb) 31 Sit-Ups 31 Toes-to-Bar 31 Push-Ups 31 Box Jumps (24/20 in) 31 Back Squats (75/55 lb) 31 Unbroken Double-Unders (2:1 singles) 31 Thrusters (75/55 lb) 31 Lunges 31 Burpees Then, 365 meter Row Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

Recent Posts

See All

8.4.21

A. Strength 3 sets of the following superset 6 Deadlift (heavier than last week) 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings or Nordic Hamstring Curl with 5 second eccentric B. Conditioni

8.3.21

A. Strength 3 sets of the following superset 8 Wide Grip Bench Press 12 Wide Grip Body Row B. Conditioning 300m Row 30 Bar Dips or 60 Bench Dips 30 Top Down Gorilla Rows 35/26lbs 300m Row 40 Toes to B

8.2.21

A. Strength 3 sets of the following superset 8/leg Knee Over Toe Split Squat (Challenge: Back Rack or Suitcase KOT Split Squat) 4-8 Strict Pull-Ups (Challenge: Weighted Pull-Ups) B. Conditioning 3 Rou