Strength: EMOTM X 8 minutes Barbell Complex 1 Squat Snatch 1 Hang Squat Snatch 2 Overhead Squats *try to find a heavy weight that you can complete this barbell complex for all 8 minutes, remember once you start the complex you can not drop the bar until you have completed all...
Read MoreMetcon: AMRAP X 5 minutes 7 Handstand Push-ups 10 Deadlifts (153/225) -Rest 2 minutes- AMRAP X 5 minutes 5 Hang Clean (93/135) 7 Front Squat (93/135) -Rest 2 minutes- AMRAP X 5 minutes 7 Shoulder to Overhead (93/135) 10 Pull-ups -Rest 2 minutes- AMRAP X 5 minutes 10 Wallballs (14/20 @ 9/10ft) 10 OAA Dumbbell Snatch (55/70) *Only full rounds and...
Read MoreStrength: EMOTM X 10 minutes Odds- 8 Weighted Push-ups Evens- 8 Ring Rows *Make the Ring Rows as difficult as possible, elevate your feet to make them even harder* Metcon: 2 Rounds 25 Ring Dips 30 Box Jumps (24/30) 40 Kettlebell Swings (35/55) *12 minute cut-off*...
Read MoreMetcon: -Start with a 1000m Run- 6 Rounds 10 Overhead Squats (93/135) 15 Toes to Bar 50 Double-Unders -End with a 1000m Run- *30 minute cut-off*...
Read MoreStrength: EMOTM X 8 minutes 2 Clean and Jerks Metcon: AMRAP X 10 minutes 7 Thrusters (73/115) 25 Air Squats *At least 6 rounds to Rx*...
Read MoreI will be there from 3:00-5:00 today if anyone wants to get in and do a workout they missed this week, work on some skills, or hit a benchmark. See you then! And if you were planning on going at 5 and I messed your...
Read MoreMetcon: 100 Sit-ups 50 Front Squats (63/95) 40 Pull-ups 30 OAA Dumbbell Snatch (55/70) 20 Burpee Box Jump Overs (20/24) 10 Wall Climbs *22 minute cut-off* I will be running a 9:00, 10:00, and 11:00 today. No Noon class today sorry! Hope to see you there!...
Read MoreStrength: EMOTM X 6 minutes, AMRAP the 7th minute 5 Push Press (not jerk) Metcon: 7 minute ladder 3 Hang Cleans (83/125) 2 Handstand Push-ups *must get through at least 12 Handstand Push-ups to Rx*...
Read MoreMetcon: 5 Rounds 20 Front Rack Lunges (73/115) 10 Squat Snatch (73/115) 15 Burpees over the bar *25 minute cut-off*...
Read MoreStrength: EMOTM X 10 minutes Odd- Max Strict Pull-ups Even- 30 second Handstand Hold *50 second time limit on the pull-ups, add weight if you need to* Metcon: 21-15-9 Power Cleans (93/135) Ring Dips Wallballs (14/20 @ 9/10ft) *12 minute cut-off*...
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