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Friday!!!

This one is gonna be a nice finisher for the week! 3 Rounds: 5 Min. AMRAP: 10 Wall Balls (20/14) 50 Singles **1 Min. Rest**

Thursday!!!

Lets spice things up with a sprint!!! You will be only using one dumbbell for the push press and alternating at top every other rep!!! 12 Min. EMOM: 1: 12 DB. Push Press (50/35) 2: 50 DU’s 3: 12 C2B

Wednesday!!!

HUMPDAY!!!! We are getting over the hump with a some cardio. Also, the Russian KB. Swings are the ones that only go to about sternum/shoulder level. See you in class!!   20 Min. AMRAP: 800m Run 30 T2B 20 Russian KB. Swings (62/35)

Tuesday!!!

Time to chip away at a fun one!! We will be sticking to the Open Standards!!!   40-30-20-10: Box jumps (24″/20″) DB. Snatches (45/30)

Monday!!!

We had a lot of fun this last weekend!! Ryan and Jack ran their 10 mile race and we got re-dunked by David from Fitness Wave! There were some MAJOR changes! Jose, Wenbin and Kyle being some the most improved.   For Time: 1,000m Row 30 Burpees 40 Squats

Friday!!!

We are finishing this week up with a few fun movements!! 5 Rounds: 200m Run 30 Sit-Ups 20 Bar Dips

Thursday!!!

This one is going to get SPICY FAST!!!!   15 Min. AMRAP: 12 Power Snatches (95/65) 12 Front Squats (95/65)

Wednesday!!!

Nice and simple!!! We will be practicing some moderate skill movements today! We will be practicing the Open standards on the HSPU.   4 Rounds: 50 DU’s 8 Thrusters (95/65) 8 HSPU

Tuesday!!!

We have some cardio and weightlifting in store for today. Let’s make sure we hit full depth and hip extension on all snatches!!   25 Min. E5MOM [5 RDS]: 400m Run 6 Snatches (115/85)

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