Strength
15 minutes to find heavy 1 strict press + 5 push press
Conditioning
10 min AMRAP
12 Toes to bar
12 Front rack lunges in place 95/65
1/8/2019
Jack Frost
100-80-60-40-20
Double Unders
50-40-30-20-10
Calorie Row/Bike
25-20-15-10-5
DB Burpees 50s/35s
1/7/2019
Strength
Front squat 3×10 @ 55% across all sets
Conditioning
100 Shoulder to overhead 95/65
* 15 goblet squats every break 53/35
Cap: 10
1/6/2019
Strength
15 minutes to build to heavy set of 3 deadlifts
Conditioning
8 min AMRAP
2 Pull ups
2 Box Jump overs 24/20
4-4, 6-6, 8-8…etc
1/3/2019
Teams of 2
12 min AMRAP
Calories on AAB
Rest 2:00
12 min AMRAP
Calories on Rower
-Stay :30 on :30 off with your buddy for both amraps-
1/2/2019
Strength
Every 2:00 x 5 sets do 4 Back Squats @70% of 1RM
Conditioning
10 min AMRAP
10 DB Hang C&J 50/35 (5/5)
20 Air Squats
30 Double Unders (1:1)
1/1/2019
Happy New Year!
Only 10 am class Today
Teams of 3
30 min AMRAP
15 Burpee Box Jump Overs 24/20
35 Wall Balls 20/14
55 KB Swings 53/35
*1 partner is always alternating on a 400m run*
12/30/2019
New Years Eve Hours
Open gym 12-5pm
New Years Day
10am Class
Todays WOD (12/30)
Strength
15 min to find 1RM Snatch
Conditioning
12 min AMRAP
12Power Snatch 95/65
12 Overhead Squat 95/65
12 Chest bar pull ups
12/27/2019
Teams of 2
100/80 cal row
100 power cleans 115/75
100 shoulder to overhead 115/75
100/80 cal row
Cap: 25 mins
12/26/2019
15 min to find 2 RM front squat
AMRAP 10 min
5 chest to bar pull ups
10 front squats 115/75
30 doubles or singles
