Workout of the Day Strength Front Squat 90% of your 1RM (+20#) then: 3@70% – 3@80% – 3+@90% Met Con Ascending Ladder 16 min AMRAP 4 alternating KB Snatches 4 T2B add 2 reps each round. A little help on T2B Post your scores to the Whiteboard.Read More
Workout of the Day Strength Cleans 20 minutes to work to a 3 rep heavy Met Con 100 meter run 50 HRPU (hand release push ups) 200 meter run 40 HRPU 300 meter run 30 HRPU 400 meter run 20 HRPU Coach Burgner on the Cleans Post your scores to the Whiteboard.Read More
Workout of the Day Strength Deadlift 90% of your 1RM (+20#) then: 5@75% – 3@85% – 1+@95% Barbell Rows 3 x 3 Met Con 5 rounds 500 Meter Row 8 Muscle Snatch 16 alternating lunges Barbell Rows tutorial Post your scores to the Whiteboard.Read More
Workout of the Day Strength Push Jerk 3 x 5 Met Con “Fran” 21-15-9 Thrusters 95/65 Pull ups The Story of “Fran” Post your scores to the Whiteboard.Read More
Workout of the Day Strength Overhead Squat 3 x 3 Met Con 3 Rounds: 3 minutes: Max Double Unders 3 Minutes Max Burpees 1 Min: Rest Post your scores to the Whiteboard.Read More
Workout of the Day Deadlift 90% of your 1RM (+20#) then: 3@70% – 3@80% – 3+@85% Met Con Box jump overs (exit on the opposite side) Knees to Elbows 40-30-20-10 Post your scores to the Whiteboard.Read More
Workout of the Day Power Snatch Work on form or heavy 3rm Met con 1000 M Row Then 4 Rounds for time: 1 Arm KB Swing R X 12, 1 Arm KB Swing L X 12, 60 Double Unders Post your scores to the Whiteboard.Read More
Workout of the Day Back-squat 90% of your 1RM (+20) 5@65% 5@75% 5+@85@ Met con 15 Min AMRAP: Rings Dips x 7 Burpees X14 Deadlifts X 7 (60-65% of max) Post your scores to the Whiteboard.Read More
Workout of the Day Clean & Jerk Met Con – 3 Rounds for time: 500 M Row, 5 Muscle-ups or 5 chest 2 bar pull-ups-5 dips or 5 Muscle up progressions Cash Out- 3 Rounds: Superman hold – 30 sec Plank Hold – 60 Sec Clean & Jerk starts about 60 sec in but entire...Read More
We will be open normal class times today. Workout of the Day Push Press Met Con: Death By Kettlebells (heavy) Post your scores to the Whiteboard.Read More
