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...
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...
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...
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...
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...
HERO WOD: “Hammer” 5 rounds, each round for time, of: 5 Power Cleans, 135/95 lbs 10 Front Squats, 135/95 lbs 5 Jerks, 135/95 lbs 20 Pull-ups Rest 1:30 between each round. Lv1: 95/65 Lv2: 115/75 REQUIRED by the City of...
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 +...
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...
"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...
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...