Pendlay Row 4×8
Overhead DB Tricep Extension 3×10
Glute Bridge 3×10 135#
Bulgarian Split Squat 4×10 per leg holding 2 kbs
Seated DB Press 3×8
Hammer Curls 3×15 per arm
Banded Tricep Pull Down 4×15
Back Extensions 4×15
GHD 3×10-20
Banded Good Morning 3×20
anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.
Teams of Two:
22 min AMRAP
1000m Row
20 Burpee Box Jump Overs (24/20)
30 Power Snatch (75/55)
Divide work however
Pendlay Row 4×8
Overhead DB Tricep Extension 3×10
Glute Bridge 3×10 135#
Bulgarian Split Squat 4×10 per leg holding 2 kbs
Seated DB Press 3×8
Hammer Curls 3×15 per arm
Banded Tricep Pull Down 4×15
Back Extensions 4×15
GHD 3×10-20
Banded Good Morning 3×20
anything strict like Strict Pull-up or Strict HSPU. 3 max effort sets.
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
33-27-21-15-9 reps for time of:
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
8 min EMOM (30 sec work/30 sec rest)
1: 30sec Plate Push on turf
2: 30sec Ring row
8 min EMOM
1: 30sec jumping air squats
2: 30sec renegade row (row,row,push up)
Every 3 minutes x 5 sets
15 Heavy KBS (70/44)
12 Burpees
9 Box Jump (24/20)
Yoga Tuesday and Thursdays at 7pm. $10 per class
2 Rounds
7 Goblet Squats w/ 3 sec Pause in Bottom
15 Russian KB Swings
10 Kip swings
@ 85 %
Rest as needed
19 AMRAP
1 Length of turf Heavy Sled Pull
50 Glute Bridges
1 Rope Climb (scale x3 lying to stand)
3 Tire Flips
50 Lunges
Yoga Tuesday and Thursdays at 7pm. $10 per class
2 Rounds
12 Hollow Rocks
6 V-Ups
3 Wall Walks
8 EMOM
1 Hang Squat Snatch + 1 Squat Snatch @ 75-80%
10 Rounds For Time
9 Power Snatch 95/65 (or 50% of 1 rep max)
35 DU
Yoga Tuesday and Thursdays at 7pm. $10 per class
15 EMOM every 90 sec
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
Rowing
13 AMRAP
100m Row
10 Push-ups
10 Slam Balls (20/15)
Shout out to the 5am crew!
With a Partner
20 AMRAP
10 KBS 53/35
20 box steps
30 ab mat sit-ups
100 single unders
One partner works, the other partner runs 200m. When partner is done running, pick up where partner left off on the work. Score is total number of rounds and reps completed as a pair.
Reminder: FREE Community Workout this Saturday @ 10am.
12 EMOM
3 Deadlifts 225/155
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
