Tuesday 05/23/17

Back Squat 8-8-8-8 then 3 rounds, not for time: 200ft sled drag max rep toes to bar

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Monday 05/22/17

Linear Strength W04D01 Shoulder Press 4 x 8 -then- “Forerunner” 20 Min Amrap Run 400m Max Rep S2OH @ BodyWeight

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Friday 05/19/17

Linear Strength W03D05 Bench Press 4 x 8 -then- “Inferno Crater” For time: 30/25 Row Calories 20 Burpee Box Jump Overs 30/24 10 Sandbag Over Shoulder 150/100

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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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