Author: Heather Lenfestey

500m row time trial
250m row time trial

4 Rounds (each for time)
250m Row
25 Jump Squats
20 Grappling Shoot Throughs

COVID disc: Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

8 rounds
10 sumo deadlift high pulls 75/55
8 burpees
6 jingle jangles
-1min rest between rounds-

COVID disc: Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

1-1-1-1-1
1 hang power snatch
1 power snatch
2 overhead squats

COVID disc: Back to regular class times! Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

20min AMRAP
20 air squats
15 situps
10/8 Echo bike calories

COVID disc: Back to regular class times! Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

5x3min AMRAPs
-1min rest between-
3 deadlifts 225/155
6 push ups
15 dubs

COVID disc: Back to regular class times! Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

8 rounds for time
10 Front squats 95/65
10 pull-ups

COVID disc: Back to regular class times! Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

7min AMRAP
5 box jumps 30/24
3 power cleans 225/155

COVID disc: Back to regular class times! Please register for a class or cardio/lifty room through Zen Planner so we can plan accordingly.

30-20-10
burpees
alternating pistols

We return to normal class times on Monday!

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

T(abata)GIF
Plate deadlifts 55/35
Lying OH plate presses 55/35
Plate Russian twists 55/35
Plate bent over rows 55/35

Version 2:
KB Deadlift 53/35
Seated Medball Press 20/14
Russian Twist w/ Medball
Ring Row

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.

5x
1 hang squat clean
1 squat clean
1 front squat

COVID disc: Classes are temporarily open gym, from 5:30am – 10:30am, 4pm-7pm M-F & 8am-10am Sat. Please register for a spot through Zen Planner so we can plan accordingly.