Monday, August 19, 2019

Monday, August 19, 2019

A) Snatch Complex
1 Complex Every :90 x 6
Power Snatch + 2 OHS + Hang Squat Snatch
- Then -
B) “Rocket Power”
For Time:
21 Bar-Facing Burpees
21 Power Snatches (115/85)
15 Bar-Facing Burpees
15 Overhead Squats (115/85)
9 Bar-Facing Burpees
9 Squat Snatches (115/85)

” SWEAT ”
AMRAP 20:
20 Burpees To Target
200m Run
20 Odd Object Front Squats
200m Run
20 V-Ups
200m Run

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Monday, March 4, 2019 ( 5/6AM Classes Cancelled)

Monday, March 4, 2019 ( 5/6AM Classes Cancelled)
  • Weather Changes

    -No 5/6AM Classes

    -Open gym 9-12pm

    Remainder of day = Normal

A) Snatch Complex
2 Snatch + 2 Hang Snatch
- Then -
B) “ Uptick ”
AMRAP 9:
1 Power Snatch (95,65) + 1 Bar Over Burpee
2 Power Snatch (95,65) + 2 Bar Over Burpees
3 Power Snatch (95,65) + 3 Bar Over Burpees
- Continue to add one rep to each movement per round until time is up-

” SWEAT ”
OTM x 24
A) Max Cal Row
B) Max Burpee To Target
C) Mx Cal Bike
D) Max Plank Hold

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Sunday, November 11, 2018

Sunday, November 11, 2018

“ SWEAT “ (8AM)
Sunday Funday Tabata
8 Rounds of :20 ON / :10 OFF per movement
- Air Squats
- Push-Ups
-Double Unders
-Jumping Lunges
-Russian Twists (Weighted)
* 1 Minute Rest Between Tabatas *

A) Snatch Complex
1 Hang Snatch + 1 Hang Squat Snatch + 2 Overhead Squats
- THEN -
B) “ Vice Grip “
AMRAP 8:
Max Hang Squat Snatch (115,85)
* EMOM 25 Double Unders *

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