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.
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.