Thursday 05/18/17

“Dim Mak” For time: Single Arm Dumbbell Overhead Walking Lunge, 70/45, 100ft 100 Double Unders 50 Wall Balls 20/14 10 Bar Muscle ups 50 Wall Balls 20/14 100 Double Unders Single Arm Dumbbell Overhead Walking Lunge, 70/45, 100ft

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Tuesday 05/16/17

“Scooter” On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re […]

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Monday 05/15/17

Linear Strength W03D01 Power Clean 2RM -then- “Hang Tight” For time: Run, 800 m 10 Hang Power Cleans, 135/95 Run, 400 m 15 Hang Power Cleans, 135/95 Run, 200 m 20 Hang Power Cleans, 135/95 Run, 150 m 25 Hang Power Cleans, 135/95 The 9am class returns today.

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Sunday 05/14/17

No Open Gym No Running Club The 9am class returns tomorrow, Monday May 15, 2017.

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Friday 05/12/17

“Star-Lord” Five rounds, not for time, of: 100m Sprint 1 Clean & jerk Max reps Muscle-up Rest as needed between movements and rounds. The 9am class returns Monday May 15, 2017.

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Thursday 05/11/17

Linear Strength W02D04 Deadlift 4 x 8 -then- “Gamora” 3 Rounds for Time: 400m Run 30 Dumbbell Step ups 24/20

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Wednesday 05/10/17

Linear Strength W02D03 Snatch 3RM -then- “EMOM Loves Taserface” 10 Emom 1 Snatch + Hang Snatch

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Tuesday 05/09/17

Linear Strength W02D02 Shoulder Press 4 x 8 -then- “Rocket” 3 rounds for time of: 3 Rope Climbs, 15 ft 10 Push-ups 15 AbMat Sit-ups

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