Skill: Bar Muscle Up drills -hip to bar -jumping MU WOD (ALL CLASSES): 1 min stations for max reps- 5 rounds -Bar MU/ Jumping MU/ Burpee pull-up -Handstand Walks/ bear crawl (5ft = 1 rep) -Calorie Row -Dumbbell Single Arm Hang Cluster (50/35) -1 min rest REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
STRENGTH: Every 3 min for 5 sets, 8 Deadlifts @ 65% of 1 rep max Partner WOD: Offense/ Defense, 3 rds (each) for reps: Defense: Run 336m (1 lap around the field) Offense: Double Db Box Step Overs for reps Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 (15 min cap) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
STRENGTH: Turkish Get-up 1 set of 3 unbroken reps per side 2 sets of 2 unbroken reps per side 3 sets of 1 per side WOD: 10 min AMRAP 10 Strict HSPU 10 Toe-to-bar REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK FOR VIRTUAL CLASS HERE!Password: 290772Class...
STRENGTH: Back Squat 5x2 @ 85% (Go heavier than 4/8/21) WOD: for time: 21-15-9 Power Snatch Overhead Squat Lv1: 45/35 Lv2: 75/55 Lv3: 95/65 *12 min Cap* 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...
Partner WOD For time 100 Cal Row* 25 Synchro Burpees 200 Double Unders * 25 Synchro Burpees 100 Kettlebell Swings (American)* (53/35) 25 Synchro Burpees 400m Relay Run (switching every 50 m) 25 Synchro Burpees *Share work as desired for Row, DU, and KBS. One partner works at a time for everything except burpees. REQUIRED by...
HAPPY Mother's Day! A. From rack: Every 2 min for 3 sets 3 “Tempo” Push Press 3 sec lower into the catch @ 75-85% B. Complex: Every 90 sec x 10 sets (15 min) Power clean + 1 push jerk + 1 split jerk C. Finisher: 2 rounds : 30 sec Handstand hold 30 sec rest 30...
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...