Workouts
Jan 7 – 13
Sat 4 Rounds – 45 Min Cap – With a partner, split anyway you like.40 Cal18 Single DB Devils Press 50/35 – RX+ 70/5018 TTB/GHD18
Dec 30 – Jan 6
Fri Classes 7:15 and NoonOpen Gym 5AM-2PM Sat Open 7-12, Class at 10AMSun Open 8-11, Class at 9AMMon 2 Classes. 7:15AM and noon, Open 7AM-1PM
Dec 26 – 30
Mon Dec 26 Build to a heavy 1 rep Back SquatBuild to a heavy 1 rep Strict Press Metcon 3 Rounds 4 Min Cycles1st 2
Dec 17 – 25
Sat 40 Min Cap:With a partner150/120 CalThen4 Rounds:20 Cleans (135/95)30 TTBThen4 Rounds:20 Front Squats30 Pull UpsThen4 Rounds:20 S2OH30 Pistols (single leg squat)Then150/120 Cal Sun 3-6-9-12-15-12-9-6-3Burpee
Dec 10 – 16
Sat With a partner15 Min to Build to a heavy ThrusterThen10 Rounds (alternate each round)1 Front Squat + 1 Thruster at 70%* of your heavy
Nov 26 – Dec 2
Sat Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55 Deadlifts 225/15555
POPULAR POSTS
June 3 – 9
Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3
May 27 – June 2
Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15
May 20 – 26
Sat 35Min AMRAP – With a partner 100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10
