Strength/Skill Development

A. Touch ‘n go deadlifts @ 1010; 4-6 reps x 3 sets following warm-ups.  Rest 2 minutes bw sets. (Weight should not exceed 70% of multi-rep max)

B. DB Box step-ups 6-8/leg x 3. Rest 20s bw legs, 60s bw sets.

WOD

Complete 3 rounds of:

30s work, 30s rest cycling through each of the following stations

Toes to [...]

Strength/Skill Development

Spend 15 minutes building up to a heavy double hang power clean.

WOD

“Jackie”

Complete:

1,000m row

50 thrusters

30 pullups

for time.

This workout was last completed on 110601. Please use the same loads/bands as on this day.  If you were not here consult your coach for appropriate weights.

Post HPCx2, Time, #/bands, previous time if applicable.

Fight Gone Bad 6: This will [...]

***Please note: Fall class schedule starts today with classes at 5:30am, 6:30am, 8:30am, 9:30am, noon and 5:30pm.  Please refer here for the full schedule.***

Strength/Skill Development

A. Overhead squat @ 1010; 6-8 reps x 3. With 2 minutes rest b/w sets.

B. Front rack reverse lunge @ 20X1; 6-8/leg x 3 sets. Rest 10s bw legs, 60s bw [...]

Monday: 5am, 6am, 7am, 8am, 9:30am, 5:30pm, 6:30pm

Tuesday: 5:30am, 6:30am, 8:30am, 9:30am, noon, 5:30pm

Wednesday: 5am, 6am, 7am, 8am, 9:30am, 5:30pm

Thursday: 5:30am, 6:30am, 9:30am, 4:30pm, 5:30pm

Friday: 5am, 6am, 7am, 8am, 9:30am, noon

Saturday: 8am, 9am

Please note: Classes in bold presently have a full roster.  Please email ShannaDuvall@Gmail.com prior to showing up unannounced.

Open Gym Hours:

Monday & Wednesday: 10:30-1:00pm

Tuesday: [...]

Strength/Skill Development

Complete 4 rounds of A1/A2:

A1. Back squat @ 2013; 4-6 reps

A2. DB bent over row @ 21X3; 4-6 reps

WOD
Complete 4 rounds of the following:

AMRAP in 2 minutes of:

5 Sumo deadlift high-pulls (Use ~50% of your power clean NTE 75/55lbs)

15 Double unders

Rest 1 minutes bw rounds. Pick up where you left off at the end of each [...]

Strength/Skill Development

Complete 6 rounds of A1/A2:

A1. Narrow grip high pull @ 21X2; 2-4 reps. Rest 60s

A2. Ring dip @ 11X1; 2-4 reps. Rest 2 minutes.  Add weight as you are able to maintain appropriate postures & tempo.

WOD

AMRAP in 15 minutes of:

5 Pull-ups

10 Box jumps

20 Double unders

30s Rest b/w rounds.

Fight Gone Bad 6: This will be the [...]

Strength/Skill Development

A. Touch ‘n go deadlifts @ 1010; 6-8 reps x 2 sets following warm-ups.  Rest 2 minutes bw sets. (Weight should not exceed 70% of multi-rep max)

B. BTN Press @ 2212; 6-8 x 3 sets. 2 minutes rest for upper body focused mobility work.

WOD

Complete 4 rounds of:

10 burpees

15 KBS with 2s hold overhead

For time.

Fight Gone [...]

Strength/Skill Development

A. Front squat @ 2013; 4-6 reps x 4. Rest 2 minutes bw work sets.

B. DB Single leg Romanian deadlift @ 3011; 6-8/leg x 3. Rest 10s bw legs, 60s bw sets.

WOD

AMRAP in 10 minutes of:

200m run

7 hang power cleans (Use 70-80% best multi-rep power/hang power clean NTE 135/95lbs)

Fight Gone Bad 6: This will [...]