Monthly Archives: August 2019

Endurance Class – 8:30am

Barbell Club – 9:30am

Open Gym – 7:30am

Class – 9am

1) Skill:

AMRAP 6

Double Unders

*if you are proficient with your DU’s, go for triples!

2) “Skid Mark”

5×2 Rounds, 2 mins rest between sets:

15 KB Swings (53/35)

10 Wall Balls (20/14)

5 Burpees

*25 min time cap

***No noon class today!***

1) “T-Rex”

3 Rounds for time:

9 Squat Cleans (115/75)

15 Push Press (115/75)

*9 min time cap

2) Skill Day 6

Endurance:

*20 Burpee Test

Bike: For Max Calories

Tabata, :20 on, 10 off

Reverse Tabata, :10 on, :20 off

HSPU’s/Push Ups:

5 x 10 Seated DB Strict Press

5 x 10 Hollow Rocks

3 x 1:00 High Plank Hold

Pull Ups:

3 sets of 8-12 Pull Ups

3 x 20 Hollow Rocks

3 x 10 Heavy DB/KB Rows each arm

1) Strict Press:

10-8-6-4-2-1, increasing weight

2) “EpiPen”

AMRAP 12

15 Box Jumps (24/20)

15 Hand Release Push Ups

15 Toes to Bar

1) Power Snatch:

5×2, increasing weight, drop and reset after each rep

2) “You Need to Calm Down”

4 Rounds:

15 Overhead Squats (95/65)

200m Run

15 HSPU’s

200m Run

*16 min time cap

***No Noon class today!***

1) “Magnolia”

AMRAP 10

6 Hang Cleans (155/105)

30 Double Unders

2) Skill Day 5

Endurance:

Run: 600m, 2x400m, 3x200m, 

Rest :30 secs between sets

HSPU’s/Push Ups:

EMOM 10: 5 reps HSPU

Pull Ups:

3 x 1:00 Dead Hang from Pull Up bar, rest as needed between sets

5 x 15 Banded Face Pulls

Endurance Class – 8:30am

Barbell Club – 9:30am

Open Gym – 7:30am

Class – 9am

1) Back Squats:

5-3-1, moderate weight

5-3-1, heavier weight

2) Deadlifts:

4×3, increasing weight

3) Skill Day 4

Endurance:

*20 Burpee Test

Row: 3 x 750m

Rest :45 secs between sets

HSPU’s/Push Ups:

 4 sets 100’ Waiters Carry (2 each arm), rest as 

needed between sets

3×20 Push Ups

Pull Ups:

3 x Max Set of Pull Ups, rest 1:00 between sets

5 x 10 Barbell Bent Over Row