Strength: Every 3 min x 5 sets 8 Back Squats @68-70% WOD: 15 min AMRAP 12 Air Squats 9 Push-ups 6 Power Cleans Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY...
Hero WOD: "Dork" 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 53/35 lbs. 15 Burpees *30 min time cap* "Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm...
STRENGTH: EMOM 10 1 Snatch Working up towards 75-80% of 1 RM WOD: “Bar-manda” 9-7-5 Bar Muscle-up Snatch (squat or power) Lv1: 95/65 Lv2: 115/75 Lv3: 135/95 Sub: Burpee C2B pull-up (14 min cap) REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
A. Every 2 min for 5 sets: 3 Tempo* Push Jerks (@light-mod weight) -2 sec hold in catch position (with bar overhead) -3 sec lower to receiving position B. Every 2 min for 5 sets 2 Push...
8:30 AM Lite 'N Tite 1 min stations for max reps - 4 rounds -15m Shuttle Run -Double DB Front Squats (35/25) -Cal Row -Double DB Burpees DL (35/25) -Box Jumps -Rest 9:30, 10:30, 11:30AM WOD A. Partner Relay 5 min...
WOD: 4 min AMRAP/ 2 min Rest- 4 cycles *Restart AMRAP each cycle* 6 Toes-to-bar 6 Push Press 6 Overhead Lunges Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 Finish: Accumulate 3 min plank hold REQUIRED by the City of San Francisco: Short...
WOD "Chipper" For time: 1000m Row 800m Run 70 Double Unders 60 Wall Balls (20/14) 50 Grasshoppers 40 Hang KB/DB Snatch (50/35) 30 Burpees 20 Clean and Jerks 10 Squat Snatch Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by the City of San Francisco:...
STRENGTH: Work up to 80% of 1 RM Deadlift (or about 10# heavier than 4/1) then: 20 min EMOM -3 Deadlift @ 80% -5 Box jumps at high (~30+/24+) -10-15 ft HS walk/ 25m Bear...
STRENGTH: Every 2 min x 5 sets 3 Strict Press @ 75% WOD: 15 min AMRAP 7 HSPU 8 Chest-2-Bar Pull-ups 15 V-ups REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. LINK...
STRENGTH: Every 3 min -5 sets 10 Back Squats @65% (Or 10# heavier than on 3/9) Partner WOD: 9 min AMRAP 60 DU 30 Double DB Box step overs (50/35) *share work as desired *one partner works at a...