STRENGTH: Every 3 min for 4 sets 10 Back Squats @ 60% of 1 RM Same weight across all sets WOD: 30 sec on/off - 6 rounds 30 sec for reps: DB Box Step Overs (24/20) Rest 30 sec 30 sec for reps: DB Burpee Deadlift Rest 30 sec Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 (With double DBs) REQUIRED...
WOD: “Blackjack 21” A. 7 min AMRAP 21 Wall Balls (20/14) 7 Toes-2-Bars 3 min rest B. 7 min AMRAP 7 Power Cleans (115/75) 14 Hand-release Push-ups 3 min rest C. 7 min AMRAP 14 Pistols 21 Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12...
A. Every 2 min for 4 sets Power Clean + Front Squat + Push Press + Push Jerk @ 75-80% B. Every 2.5 min for 6 sets Clean and Jerk @ 85-95% 2-2-2-1-1-1 C. Every 2 min for 4 sets Clean Pulls 3-3-2-2 @ 90-100+% REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
8:30 AM Lite N Tite 1 min stations for max reps- 5 rounds -Row for calories -Burpee Box jump overs (24/20) -Double DB Ground-2-Overhead (35/25) -25m Shuttle Runs -Wall Balls (20/14) -2 min Rest 9:30/ 10:30/ 11:30 AM Classes Strength: A. EMOM x 4 Snatch High Pull + Hang Power Snatch + OHS @>50% B. EMOM x...
STRENGTH: Every 90 sec for 6 sets: Thrusters (from ground) 3-3-2-2-1-1 Increase every other round. Working up to 85-90% (not a max). WOD: CF Open 11.6/12.5/18.5 7 min AMRAP Increase by 3 reps every round...
WOD: For time: 60/50 Cal Row 100 Bicycles 50 KBS 100 Grasshoppers 40 KB Lunges 100 Bicycles 30 KB Hang Snatch 100 Grasshoppers 20 HSPU 100 Bicycles 10 Bar MU/ Burpee C2B/ Burpee Pull-up 100 Grasshoppers Lv1: 25/15 Lv2: 35/25 Lv3: 53/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class...
WOD: 40 min to find: 1 Rep Max Deadlift REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM PEEK into the WEEK...
STRENGTH: 15 min to find: 1 RM Strict Press WOD: “5-Hundo” 500m Overhead Plate Carry 45/35 5 Plate Burpees (hop onto plate) every time the plate comes below head *15 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @...
STRENGTH: 20 min to establish a 1 RM Back Squat WOD: 7 min AMRAP: 7 Medicine Ball Clean (20/14) 21 Unbroken Double Unders REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM PEEK into the WEEK...
WOD: Power Snatch A. Every 2 min x 6 sets 3 Position Power Snatch @ 50-60% (1 Hip+ 1 mid thigh + 1 below knee) B. Every 2 min x 6 sets 2 Halting Power Snatch @ 65-75% (2 sec pause at knee) C. Every 2 min x 6 sets Power Snatch 3-2-1-1-1-1 @...