1) Split Jerk
Build up to a 1RM
2) With a partner complete as many
rounds as possible of:
0:00-8:00
20 Double unders
10 Toes to bar
5 Deadlifts (255/155lb)
8:00-14:00
50 Cal row
30 sit ups
10 HSPU
14:00-18:00
100m sprint relays Read more »
1) Front Squat
Build up to a 1RM
2) Complete 5 Rounds for time of
5 Overhead Squats (75/45lb)
5 Burpee Broad Jumps
5 Pull Ups
Rx+
OHS- (95/65LB)
Chest to bar Pull ups Read more »
1) Clean
Build up to a 1RM
2) Complete the following for time
400M Run
then
21-15-9
Burpees over bar
Hang Cleans(115/85lb)
then
15-9-6
Push ups
Kettlebell swings(24/16kg) Read more »
Due to Barbells for Boobs there will be no 4:30pm & 5:30pm class this Friday.
There's still time to sign up!!
Join us this Friday, October 23rd at the Alexandria Amphitheater in Downtown Alexandria and take part in our annual event in support of breast cancer awareness month.. Barbells for Boobs! Click here for all the details.
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With a Partner, complete as many
rounds as possible in 20 minutes of
20 Overhead Squats (95/65)
20 Box Jumps (24/20)
200m Row each
RX+ OHS (135/85)
BJ (30/24) Read more »
1) Push press
Build up to a 1RM
2) With a partner, complete the
following for time
20 Handstand Pushups
40 Box Jump Overs (24/20)
60 Kettlebell Swings (24/16)
400m Run Together
RX+ HSPU - 45# plate deficit
BJO - 30/24
KB - 32/16 Read more »
1) Back squat
Build up to a 1RM
2) In 8 minutes, complete as many
rounds as possible
10 WallBalls (20/14)
30 Double Unders
10 Toes to Bar
RX+ WB (30/20) Read more »
1)Snatch
build up to a 1RM
2) Every minute on the minute for 10
minutes, complete
Even minutes - 5 Clean and Jerks
(95/65), max burpees
Odd Minutes - Rest
Score is total amount of
burpees
RX+ (135/95) Read more »
