4.27.20 Announcement

Tentatively plan for classes to resume May 4th unless we hear otherwise from the Bear River Health Department. In the meantime “open” gym hours will resume. Daily WODs will continue to be posted for those who are interested. Please sanitize and put away all equipment used after you’re done working out thank you.

A. Strength

Touch and Go Power Snatch

Every Minute on the Minute


2 reps @ 62% of 1RM x 4 minutes

2 reps @ 65% of 1RM x 4 minutes

B. Conditioning

10 minute AMRAP

8 Abmat Sit Ups

6 Kettlebell Swings

4 Goblet Squats

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40