STRENGTH: Every 2.5 min- 5 sets 4 Back Rack Lunges R + 4 Back Rack Lunges L (reverse step) WOD: For Time 10-1 Pistols (total) Knee-2-Elbow COOL DOWN: Pigeon pose/ glute stretch Overhead banded distraction. (VIDEO) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @...
WOD: 25 min AMRAP Buy-in: 1000 m Row 75 Wall Balls (20/14) ...
STRENGTH: 5 rounds: 1 min for max reps of Strict Pull-ups 2 min rest In the rest, start gathering weights and warming up for WOD. WOD: 5 rounds for time 5 Deadlifts 25 Sit-ups 50 Double Unders Lv1: 165/115 Lv2: 205/155 Lv3: 255/185 (No more than 75% of 1 RM) *15 min CAP* Scale DUs with 15 DU or...
STRENGTH: Every 2 min for 5 sets: 5 Push Press (off rack) WOD: 2 min ON/ 1 min OFF- 5 rounds 7 Burpee Box Jumps Over (24/20') Hang-2-Overhead for reps Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
STRENGTH: Every 2 min for 5 sets 5 Back Squats @ 70% (Week 1 of 5 of a 5x5 Back squat) WOD: 8 min AMRAP 6 Squat Cleans 12 Push-ups Lv1: 95/65 Lv2: 115/75 Lv3: 135/85 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
WOD: 21 min AMRAP 21 Air Squats 15 V-ups 9 Double DB Hang Power Clean 6 Double DB Push Jerk Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
Classes Canceled due to weather. WOD: 21 min AMRAP 21 Air Squats 15 V-ups 9 Hang Power Cleans 6 Push Jerk Lv1: 75/55 Lv2: 95/65 Lv3: 115/75 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
NYE WOD: “Countdown” 10-1 Deadlift 10-1 Bar Facing Burpees Run 100m every round (10x total) Lv1: 135/95 Lv2: 185/135 Lv3: 205/155 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
WOD: EMOM for 30 min -5 Tempo Push-ups (3:0:3) -3-5 Strict Pull-ups, AHAP -10-15 Dbl DB Decline Floor Press -5 High Box Jumps -Rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. ...
STRENGTH: Every 2 min for 6 sets OHS (from rack) 5-5-3-3-1-1 Increase every set or every other set. WOD: 12 min AMRAP 3 Power Snatch 9 Back Squat 27 Double Unders Lv1: 75/55 Lv2: 105/70 Lv3: 135/85 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. Peek into the week...