Saturday, 1/23/2021

A. Take 15 minutes to work on your 2021 fitness goals B. For time Buy in: 1000m row/ 2400 bike 10 shoulder to overhead (95/135) 10 power cleans (95/135) 10 squat cleans (95/135) 10 power cleans (95/135) 10 shoulder to overhead (95/135) Cash out: 1000m row/2400 bike C. 7 minute...

Tuesday, 11/6/2018

A. Bench Press 5 @ 40% 5 @ 50% 5 @ 60% *10 Med ball hanging hamstring “thingies” B. 5 rounds of: 5 Shoulder to Overhead (95/135) 10 Toes to Bar 20 Double-Unders/ 60 Single Ninja: 5 rounds of: 10 Wall Ball 10 Burpees 10 V-Ups Bonus: Every 2 minutes, for 20 minutes (10 sets) of: Power Clean + Hang Clean + High Hang Clean *Sets 1-3 – 55-60% *Sets 4-6 – 60-65% *Sets 7-8 – 65-70% *Sets 9-10 –...

Saturday, 6/16/2018

In teams of three, alternate rounds to complete 10 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy)

Wednesday, 1/10/2018

Yoga Tonight @6pm Burpee Challenge: 10/91 Warm up: Coach’s choice + 11 heavy unbroken wall balls C.- Snatch Balance – 60%x3x4 at 35 past the hour (15 minute time cap) 5 rounds of: 10 pistols, total (alternating) 18 feet handstand walk (3 mats) or 3 wall walks at 52 past the hour: 7 minute abs N.- 7 minutes of burpees...