8:30 AM Lite N Tite A: 7 min AMRAP 10 Goblet Squats 53/35 50m shuttle run 3 min rest, then: B. 7 min AMRAP 14 Wall Balls, 20/14 28 DU 3 min rest, then: C. 7 min AMRAP 14 Hang DB/KB Snatch + OH Lunge (53/35) 7 Burpee Box Jump Over 9:30, 10:30, 11:30 AM WOD A: 5 min AMRAP Front Squats ...
"Tabata That" 20 sec on/ 10 sec rest - 8 rounds of each Row Cal 1 min rest Hang Power Snatch, 45/35 1 min rest Thruster, 45/35 1 min rest Push-ups 1 min rest Sit-ups Tabata score is the lowest reps performed in any of the intervals REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
Strength/Skill: 30 sec on/ 1 min off- 5 rounds 30 sec max reps- Bar Muscle Ups or Strict Pull-ups/ Negative Pull-ups 1 min rest 30 sec max distance Handstand walk or Handstand hold 1 min rest WOD: 5 rds, Each round for time: 5 Deadlifts 50m Box Push, 45/25# Rest 1:30 after each round Lv1:...
STRENGTH: Every 2 min for 6 sets Strict Press 3-3-2-2-1-1 @ 80-95% (start at 80% and increase every other, or every set) WOD: 15 min AMRAP 10 Double DB Burpee Sumo DL 15 Double DB Hang Snatch 30 Unbroken DUs Lv1: 20/15 Lv2: 25/20 Lv3: 35/25 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
STRENGTH: Every 2 min for 5 sets 3 Back Squats @ 80% WOD: for time 21-18-15-12-9-6-3 Pistols (total) Plate Overhead Sit-ups (35/25) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM ...
Skill: barbell cycling technique WOD: for time: 800m Run 20 Clean and Jerks 800m Run 15 Clean and Jerks 800m Run 10 Clean and Jerks Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK into the WEEK...
A. Every 90 sec for 6 sets (9min) 2 Snatch Pulls @ 100%+ B. 10 min to find 1 rep max Snatch (power or squat, athlete's choice) C. Then, drop to 75% of that weight: Every 30 sec for 10 min: 1 Snatch (power or squat, athlete's choice) REQUIRED by the City of San...
Partner WOD for time: 50 Cal Row 50 Overhead Squats 50 Chest-to-bar pull-ups 50 Thrusters 50 Box Jumps (24/20") 50 Power Cleans 50 Toes-to-bars 50 Cal Row Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 Shared work, one partner works at a time. Lite N Tite: Sub barbell movements with Double DBs (Lv3: 35/25), and OHS with DB Overhead Lunges...
STRENGTH: Weighted Push-ups 5x5 -Partner up if needed to help stack weights on back -1:30-2 min rest between sets -Still working on strict push-ups? Do 5 tempo push-ups: 3 sec negative with knees straight, then push back up on knees at regular speed WOD: 2 min on/ 1 min off- 5 rounds 100m...
STRENGTH: Every 2 min for 5 sets 5 Back Squats @ 75% WOD: 10 min AMRAP 10 Power Snatches 20 Back Rack Lunges Lv1: 55/35 Lv2: 65/45 Lv3: 75/55 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class @ 12 PM PEEK into the WEEK...