03 Jun FRIDAY, JUNE 4TH
WOD: 20 min AMRAP 4 BMU/ burpee C2B 8 HSPU 12 Pistol PEEK into the WEEK.. Saturday- 5x8 Back Squats + WOD Sunday- Push dominant ...
02 Jun THURSDAY, JUNE 3RD
STRENGTH: Every 2.5 min for 5 sets Tempo Deadlift (5 sec negative) 0:0:5 5-5-5-5-5 ~60-65% WOD: 10 min AMRAP Partner ROW for max distance Switch as desired LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...
01 Jun WEDNESDAY, JUNE 2ND
Strength: Every 2 min x 5 sets 3 Split Jerks @ 75-80% WOD: 1 min on/ 1 min off- 7 rounds 7 Lateral Bar Burpees Clean and Jerk for max reps in remaining time Lv1: 75/55 Lv2: 105/70 Lv3: 135/95 ...
31 May TUESDAY, JUNE 1ST
Strength: Alternating x 4 sets -Single Leg RDL 1 DB/KB in held in opposite arm of the standing leg, pick load 8-8-8-8 (per leg) -30 sec hollow hold Rest as necessary WOD: “Annie” 50-40-30-20-10 DU Sit-ups (12 min cap) LINK FOR VIRTUAL CLASS HERE! Meeting ID: 886 7847 7765Password: 101540Class @ 12 PM ...
30 May MONDAY, MAY 31ST
Memorial Day Hero WOD: "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run A 20lb weight vest addition is optional. Partition the pull-ups, push-ups, and air squats as desired. "In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan...
29 May SUNDAY, MAY 30TH
A. Every 2 min x 6 sets Halting Snatch Pull 3-3-3 @ 85-90% → 2 sec pause at knee B. Every 2 min x 6 sets Snatch Pull 2-2-2 @ 95-100+% C. Every 2 min x 9 sets Power Snatch 3-3-3-2-2-2-1-1-1 Start at 70% and increase as desired. Finish: 3 x 1 min weighted plank hold ...
28 May SATURDAY, MAY 29TH
WOD: In memory of George Floyd "Big Floyd” 800 m run 25 Deadlifts 25 Burpees 800 m run 25 Power Cleans 25 Burpees 400 m run 25 Push-press 25 Burpees 400 m run 25 Thrusters 25 Burpees Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 ...
27 May FRIDAY, MAY 28TH
Strength: 20 min to complete: Back Rack Lunges (reverse step) x 5 sets 5 Right Leg + 5 Left leg (no alternating) Rest 90 sec after each set WOD: 21-15-9 Cal Row Front Squat Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 10 min cap* REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...
26 May THURSDAY, MAY 27TH
Skill: Jumping Bar Muscle Up (turnover practice) WOD: 3rds: 5 Bar Muscle Ups/ 5 burpee C2B pull-ups 10 Power Snatch, 75/55 2 min rest then, 4rds: 15 Hand Release Push-ups 15 Hang Power Clean, 75/55 2 min rest then, 5 rds: 10ft Handstand Walk/ 2 Wall Walks 5 Clean and Jerk, 75/55 *35 min cap* Lv1: 45/35 Lv2: 65/45 REQUIRED by the...
25 May WEDNESDAY, MAY 26TH
Strength: Every 2.5 min for 4 sets Good Mornings 8-8-8-8 (for quality and weight) WOD: 2 min on/ 2 min off - 5x 10 Deadlifts Box Jump overs for reps in remaining time (24/20") Lv1: 135/95 Lv2: 185/125 Lv3: 225/155 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR...