For time: 21-15-9 Push up Pull up Then, 1 mile run Then, 21-15-9 Push up Squat *Optional: bring and wear your own weight vest Accessory work: 2 to 3 rounds: 10 Pallof Presses (each side) 10 Hollow hold with banded pull downs 10 Hollow hold with banded pull overs ...
E3M Front Squat 1-1-1-1-1 *Increase weight each set E3M Deadlift 5-5-5-5-5 *Increase weight each set Accessory work: 3 x 8-10 Pendlay or Barbell row 3 x 8-10 BB Glute bridge (shoulders on ground or bench) ...
E2M Push Press 3-3-3-3-3 *Increase weight each set For Time: 200m Farmer carry 70/44 50m Walking lunges 10 T2B 5 Wall walks 10 T2B 50m Walking lunges 200m Farmers carry 70/44 Accessory work: 3 x max GHD Sit ups 100 Hello Dolly (Scissor kicks) ...
“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *7 minute time cap 3 Rounds: 15 DB Snatch 40/25 (each arm) 200m Run 10 Burpees 5 Muscle ups *Scale to 10 reps of your highest pull up progression *15 minute time cap Accessory work: 50...
8:30am: OPEN Gym 9:00am: Olympic weightlifting 10:15am: Kids class (Ages 5-12)...
8am: Gymnastics, Mobility and Core 9am: FREE Community and members workout 10:15: Kids class (Ages 5-12) 2-4pm: OPEN Gym...
For Time: 800m Run 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 400m Run 10 Pull ups 20 Push ups 30 Sit ups 40 Squats 200m Run 5 Pull ups 10 Push ups 15 Sit ups 20 Squats :30 time cap ...
E2M Back Squat 3-3-3-3-3 E2M Deadlift 3-3-3-3-3 *Increase weight each set :5 AMRAP Max distance Farmer carry 70/45 *Use 200m course *Use 50m course for final minute Accessory work: 3 x 15 Banded clams 150 Glute bridges ...
10 minutes to find: Max weight Pull up (any grip) Max weight Ring dip For time: 10 HSPU 20 Wall Ball 30/20 200m Run 15 Ring dips 30 Wall Ball 20/14 (11’/10’) 200m Run 25 Push ups 50 Wall Ball 20/14 Accessory work: 3 x 10 Hollow hold with banded pull downs 3 x 10 Hollow hold with banded...
“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *5 minute time cap E30S x 8 1 Squat Snatch @ 65% :2 Rest E30S x 6 1 Squat Snatch @ 75% :2 Rest E30S x 4 1 Squat Snatch @ 85% :2 Rest E30S x 2 1...