Reminder: There will be no 9am or 10am class today. There will be no Foundations today. The gym will be open all morning if you would like to get in a workout. Regular Saturday schedule will resume next week. Read more »
1) 3 rounds not for time:
5 x front levers
10' hand stand walk/practice
30 unbroken double unders
2) Spend 20 min working up to a heavy snatch.
3) Devil's ladder:
Run 1 min, rest 1 min, Run 1 min, rest 50 sec, Run 1 min, rest 40 sec, Run 1 min, rest 30 sec, Run 1 min, rest 20 sec, Run 1 Read more »
1) 10 min GOAT Work
2) Spend 20 min working up to a heavy clean and jerk or
3 rounds not for time:
6 - 10 hand stand push ups
20 - 40 sec L Sit
5 pistols each leg Read more »
Partner WOD (We will pair you up with a partner at the start of class.):
Partner A runs 200m with a 25/15lb plate while Partner B completes as many rounds as possible of 5 strict pull ups and 5 burpees. When Partner A completes the run, the Partners switch. Continue this rotation for 15 minutes. Read more »
1) 6 rounds:
3 x hang cleans
rest 3 min
(bar does not touch the ground between reps. work up to heavy weight.)
2) Snatch Balance:
3 sets x 3 reps (80 -90% 1 RM snatch)
3) 5 rounds for times:
10 x man makers (50/30 lb)
12/8 chest to bar pull ups
12 burpees
Rest 3 min Read more »
1) 3 rounds not for time:
4 - 6 muscle ups
15 toes to bar (work speed)
10 pistols (speed)
2) On the minute for 10 min complete:
3 x power snatch
20 x double unders
Power snatch should be touch and go.
3) 3 rounds for times:
15 x deadlift (225/185)
15 x handstand push ups
run Read more »
1) Back Squat
Set 1: 5 reps @ 83 - 88% 1RM
Set 2: 3 reps @ 87 - 92%
Set 3: 1 rep @ 95 - 98%
Set 4: 10 reps @ 70-75%
Rest 2 min between each set.
2) Spend 20 minutes working up to a heavy jerk.
3) Front Squat
Set 1: 5 reps @ Read more »
