September 29, 2019

Monday 093019

Strength/Skill 

3-3-3-3-3 
Deadlift*

*Build to 3RM Deadlift. 

Workout 

FOR TIME 
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into...

200m Run

-12:00 Hard Cap- 

Tuesday 100119

Workout 

EMOM x 21 MINUTES 
MIN 1 -...

September 22, 2019

Monday 092319

Workout

3 Rounds For Time

800m Run

30 Front Rack Reverse Lunge

30*20**10 HSPU (descending reps)

*** HSPU go down by 10 reps every round... 30-20-10

Lunges stay 30 each round.

Cool Down

For Recovery

400m Walk as Class

Tuesday 092419

Strength/Skill

On A 10:00 Running Cl...

September 15, 2019

Monday 091619

Strength/Skill

3-3-3-3-3

Push Press

*Build to 3RM Push Press

Workout

3 Sets

2:00 Max Cal Row

1:00 Max Plank Hold

1:00 Max Push Press (115/75)I(75/55)

-1:00 Rest b/t Sets-

Tuesday 091719

Strength/Skill

EMOM X 6

Min 1 - 7 Deadlifts

Min 2 - 15 Double Unders + 1 Rope Climbs

...

September 9, 2019

Monday 090919

Strength/Skill

EMOM X 6

Min 1 - 5-7 False Grip Tempo Ring Row (2121) or 

3-5 False Grip Tempo Pull-Up

Min 2- 12/10 Cal Bike/Row

*Focus should be on maintaining the False Grip the Entire Pull

Workout 

AMRAP 16

20/15 Cal Bike/Row

20 Sit Ups

Strict Gymnastic Pull Of Ch...

September 1, 2019


Monday 090219


LABOR DAY WOD!

Two classes 

8:00AM
and 

9:30AM


Tuesday 090319

Strength

10-10-10

Barbell Back Rack Lunge

*Build from moderate to a Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

Workout

AMRAP X 12

40 Slam Balls

40 Slam...

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