:7 AMRAP Back Squat: 40 Reps 95/63 40 Reps 135/93 AMRAP at 185/123 :3 Rest :7 AMRAP Push Press: 40 Reps 95/63 40 Reps 115/73 AMRAP at 135/93 :3 Rest :7 AMRAP Hang Power Clean: 40 Reps 95/63 40 Reps 115/73 AMRAP at 135/93...
EMOTM x 20 1 - 2 rope climbs 2 - 5 Strict HSPU 3 - 8 Ring dips 4 - 10 T2B 5 - 15 GHD Hip extensions *Complete each within 45 seconds *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 100 Glute bridges (no weight) ...
E2M Bench Press 1-1-1-1-1 *Increase weight each set “14.1” :10 AMRAP 30 Double unders 15 Power Snatches 75/53 *After class extra credit accessory work: 3 x 20 Banded face pulls 3 x 20 Banded Rows ...
:10 AMRAP 3 Deadlifts 315/203 6 HSPU 9 Burpee Box Jumps 24/20 12 Squats 5 x 50m Sled Push *Increase weight each set *After class extra credit accessory work: 3-4 sets of max GHD sit ups ...
E2M Back Squat 3-3-3-3-Max reps *All sets at 75% (+/- 10#) of 1RM “FRAN” 21-15-9 Thrusters 95/63 Pull ups *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...
HAPPY NEW YEAR!!! CLOSED...
8am: Gymnastics, Mobility and Core 9am: FREE community and members workout 10:15am: Kids class (Ages 5-12)...
E2M Back Squat 1-1-1-1-1 *Increase weight each set *Go for new 1RM :3 AMRAP 20 Wall Ball 20/14 (Buy in) 15 Deadlifts 185/123 15 Burpees Rest :3 :3 AMRAP 20 Wall Ball 20/14 (Buy in) 10 Deadlifts 225/153 10 Burpees Rest :3 :3 AMRAP 20 Wall Ball 20/14 (Buy in) 5 Deadlifts 275/183 5 Burpees ...
E2M Bench Press 5-5-5-5-5 *Increase weight each set For Time: 50-40-30-20-10 Ab mat sit ups 15-12-9-6-3 Ring dips :2 Drill Max HR Push ups ...
E2M OH Squat 5-5-5-5-5 *Increase weight each set E2M Thruster 5-5-5-5 *Increase weight each set :5 to complete 500m Row Then, max Squat snatches 75/53 *After class extra credit accessory work: 3 x 10 Banded clams (10 each side) 3 x 10 BB Glute bridges (shoulders on bench) ...