STRENGTH: Every 2.5 min- 5 sets 3 Deadlifts WOD: 10-1 Sumo DL High Pull 1-10 Lateral Bar Burpees 12 min cap Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 (This is a repeat from 7/13/20, check your old score and beat it!) A PEEK INTO THE WEEK...
A. Every 90 sec- 3 sets 3 Sotts Press B. Every 2 min- 5 sets: 3 Behind the Neck Push Press + 2 Pressing Snatch Balance + 1 Snatch Balance C. Every 2 min- 4 sets 3 Halting Snatch (2 sec pause at knee) D. Every 90 sec- 6 sets 1 Snatch REQUIRED by the City of...
8:30 AM LITE N TITE for time: 20-18-16-14-12-10-8-6 Pistols Up-downs 200m run between sets (8x total) 9:30 AM, 10:30 AM, 11:30 AM CLASS STRENGTH: Every 3 min for 5 sets 10 Front Squats WOD: For time: 20-18-16-14-12-10 Pistols 100m run between sets (6x total) A PEEK INTO THE WEEK...
Weather Alert! There is a slight chance of rain for today. If that is the case, outdoor classes will be canceled last minute and a few more open gym times will be added. You will be notified via email if you signed up for an...
STRENGTH: Every 2.5 min for 5 sets, 5 Deadlifts WOD: 3k Row for time A PEEK INTO THE WEEK...
STRENGTH: Every 2 min for 6 sets, 3 Strict Press WOD: 15 min clock Buy-in: 100 Sit-ups Then AMRAP in remaining time: 15 Push-ups 15 Hang Power Clean + Push Press Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 A PEEK INTO THE WEEK...
STRENGTH: Front Foot Elevated Lunges 5 x 5 each leg Dbl KB/DB farmer hold Front foot standing on 45# plate or lower WOD: 2019 Granite Games Open #4 12 min AMRAP 40 Double Unders 2 Dbl KB Deadlift 2 Dbl KB Front Squat 2 Dbl KB Hang to Overheads* KB reps increase by 2 every...
5 rounds for Time 20 Bent over rows, or 12 Pull-ups (indoor) 20 Overhead Squats 400m run Lv1: 45/35 Lv2: 65/45 Lv3: 75/55 Does overhead squatting and pressing bother your wrists? We suggest getting yourself a pair of wrist wraps. Trust us, it helps. Handstands help too. A PEEK INTO THE...
A. Every 90 sec- 6 sets 3 Position Hang Power Clean: 1 High Hang + 1 Mid Hang + (above knee) + 1 Below Knee Hang then, 3-5 min to build for: B. Every 90 sec x 5 sets 3 Power Clean 1 min rest C. Every 90 sec x 5 sets 2...
SKILL: Kipping HSPU progression https://www.youtube.com/watch?v=qiTovNDfhlc&t=7s https://www.youtube.com/watch?v=_xAU3rFFPV0&t=4s WOD: 1 min Stations for Max Reps - 5 rounds -HSPU -Double Unders -Single Arm DB Devils Press (50/35) -Calorie Row -Rest A PEEK INTO THE WEEK...