All Posts

May 30

If you didn’t do your BS from Sunday here is your Part A and B: alt A- EMOM 4 7  wall balls 5 box jumps alt B – BS 5, 3, 1+ 75, 85, 95%   AMRAP 10 mins Row 25010 push press 10 push press 15 box jumps 20 kb rows   AMRAP 10...

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May 29 – Memorial Day – Murph!

Murph Many of you have goals for this workout – and that is good.  But don’t for a second lose sight of  WHY we do this workout on this day.   Be Humble.  Be Grateful.  Do Work. For Time Run 1 mile 100 pull ups 200 push ups 300 squats...

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May 28

A- EMOM 4 7  wall balls 5 box jumps B. Wendler BS 5, 3, 1+ 75, 85, 95% C – Make up Running Grace or Jackie if you missed it this week. OR…   15 Mins Run 200 Farmer carry 100 50 DU 50 sit ups

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May 27

A – Every Other min for 14 mins 6 DL 4 Hang Cleans 2 Jerks B – Sumo DL Work to a heavy set of 3 in 8 mins   C. Make up Running Grace or Jackie if you missed it this week. OR   5 sets, rest 2 mins 20 UB Russian KBS/30 sport...

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May 26

A – Work 3-5 second decline on light-moderate weight FS.   Work on depth, shoulder and back positioning.   B. 10 min EMOM  2 reps – Cleans or Sq Cleans   C – Do Running Grace or Jackie if you have missed those this week. Or...

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May 25

A – Strict/Negative work. – 8 mins Rotate between HSPU/incline push ups Pull ups Dips B – Practice for 8 mins 1 clean 3 push jerks (no split) C – Wendler Press @70, 80, 90% D – Jackie Retest Row 1000M 50 Bar...

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May 24

EMOM work Mins 0-3 – 2 Muscle Snatches Mins 4-7 – 2 snatch balance Mins 8-11 – 2 hang squat snatches Mins 12-15 – 1 snatch from ground   Pause the clock for a minute in between each section   B – DL...

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May 23

Sub Running Grace for A and B if you didnt do it yesterday Set a 16 min clock ***if more than 7/12 people in class half start on B Part A – 5 min Row 750M(men)/600M (women) or Ride 40/30 cals Then max reps 5 snatches 55/75 5 bar over...

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May 22

A. 3 min EMOM- 10 Wall Ball B. Wendler Back Squats 3×3 Sets at 70, 80, 90% C.  10 mins EMOM 1 squat clean and jerk- increasing weight D. Running Grace retest 3 rounds Run 400 10 clean and jerk

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May 21

35 min cap Cash in: 20 burpees 3 rounds Run 800 50 DU 40 sit ups 30 squats 20 push ups 10 pull ups Then cash out: 40 burpees Rx+ – vest for the run, squats, push ups, pull ups BYOV – bring your own vest if you can  

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May 20

A. 10 mins to practice and play with Turkish Get Ups – you can use KB, DB, OR Barbell with weight. B.  OHS – 10 mins to find a 3 rep max C. 6 sets with 3 mins rest 8 challenging but unbroken cleans – you choose the weight 15 sec...

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May 19

A. Split squats (rear leg elevated on box or stack of plates) 4×3 B. Max reps in 4 mins 5 box jumps 5 toes to bar C. 5 sets, rest 1 min 10 kbs 2, 1.5 5 burpees Row 250/200 or bike 15/11 cals  

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