REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: 30 min to find a 3 rep max Deadlift FINISHER: 3 min accumulated plank hold for time PNF Hamstring stretch, 2 min per side LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 12 min Pause Jerk 3-3-3 Pause Split Jerk 2-2-2 *3 sec pause in dip WOD: 10 min AMRAP 4,6,8.. Single arm DB/KB Push Jerks (total) Bent over row w/ DB/KB (one DB/KB, two arm) Keep increasing reps by 2...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH WARM-UP: Every 90 sec, building each set: 1 Power Clean + 5 Back Squat 1 Power Clean + 4 Back Squat 1 Power Clean + 3 Back Squat 1 Power Clean + 2 Back Squat 1...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. WOD: For Total Time: 5 rounds 5 Overhead Squat (95/65) 20 Double Unders 2 min rest 4 rounds 4 Hang Squat Snatch (115/75) 8 Bar Facing Burpees 2 min rest 3 rounds 3 Squat Snatch (135/95) 9 HSPU Lv1: 55,65,75/ 35/45/55 Lv2:...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. 8:30 AM LITE N TITE For Time: 50/40 Cal Row Then, 4x: 20 Double DB Power Cleans (35/25) 20 Air Balls (20/14) 20 Plank Rows (35/25) Then, 100 DU 9:30, 10:30, 11:30 AM WOD WOD A 12 min AMRAP 24/20 Cal Row 24 Air Balls (20/14) 24 Dbl...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Turkish Get-up x 2-2-2 2 unbroken per side = 1 set WOD: 3 rounds for time 20 Push Press 40 Grasshoppers 672 m Run (2 laps on around field on sidewalk) Lv1: 55/35 Lv2: 65/45 Lv3: 75/55 LINK FOR VIRTUAL...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: 3 sets 1 min Goblet Squat Hold 1 min rest Lv1: 25/15 Lv2: 35/25 Lv3: 50/35 WOD: Every 2 min for 20 min 3 Power Snatch 6 Back Squats Lv1: 75/55 Lv2: 125/85 Lv3: 155/105 LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. HERO WOD: "ZACHARAY TELLIER" For time 10 Burpees 10 Burpees 25 Push-ups 10 Burpees 25 Push-ups 50 Lunges 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 10 Burpees 25 Push-ups 50 Lunges 100 Sit-ups 150 Air Squats Scale Options: Lv1: 5 Burpees, 15 push-ups, 30 Lunges, 50 Sit-ups,...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min for 6 sets: Snatch High Pull 3-3-3 Snatch Pull 3-3-3 WOD: Every 3 min for 9 min 400 m run Deadlift for reps in the remaining time. Lv1: 135/85 Lv2: 165/115 Lv3: 205/145 There is no...
REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. STRENGTH: Every 2 min Split Jerk 5-5-3-3-2-2-1-1 WOD: 7 min AMRAP 7 Shoulder-to-overhead 21 Double Unders Lv1: 85/55 Lv2: 115/75 Lv3: 135/95 LINK FOR VIRTUAL CLASS HERE!Password: 549884Class @ 12 PM No need to register for Virtual class, just click the link and...