3 rounds
10 KB Flip squats 53/35
20 KB Snatches
30 KB Lunges
400m run
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
15min AMRAP
2 toes to bar
2 burpees
20 double unders
4 toes to bar
4 burpees
20 double unders
6 toes to bar
6 burpees
20 double unders…
(Continue adding 2 reps to toes to bar & burpees)
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
The Chief
5x3min AMRAP
3 power cleans 135/95
6 push ups
9 air squats
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
10min Turkish Get Up work
-then-
660m DB, KB or BB suitcase carry AHAP
*can switch sides at any time, but each time object is put down, 6 burpees.
COVID disc: Please register for class through Zen Planner so we can plan accordingly.
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
3 rounds
Run 630m
Max rep back squats 185/125
Please register for class through Zen Planner so we can plan accordingly
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
14min EMOM
Odd: 5 Pull-ups, 10 V-ups
Even: 5 Ring Dips, 10 back extensions
Please register for class through Zen Planner so we can plan accordingly
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
16th Street Church Bombing Remembrance
19min AMRAP
14 DB snatches
14 single arm overhead lunges
14 DB squat snatches
11 box over burpees
22 weighted step ups
On September 15, 1963 a bomb, made of 19 sticks of dynamite and planted by members of the KKK, exploded before Sunday morning services at the 16th Street Baptist Church in Birmingham, Alabama. The church had a predominantly Black congregation and also served as a meeting place for civil rights leaders. Four young girls (ages ranging from 11-14) were killed in the explosion and an estimated 22 more people were injured.
For more information please visit www.instagram.com/iron.roots.athlete/
Please register for class through Zen Planner so we can plan accordingly
(7 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
7 rounds each for time
10 Grappling shoot throughs
8 jump squats
100m SPRINT
1:30 rest between sets
Please register for class through Zen Planner so we can plan accordingly
(6 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
Helen
3 rounds for time
400m run
21 KBS 53/35
12 pull-ups
Please register for class through Zen Planner so we can plan accordingly
(6 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
3-3-3-3-3
(Beginner/reintro) hang power snatch
(Advanced) 2 hang power snatch + 1 hang squat snatch
Please register for class through Zen Planner so we can plan accordingly
(6 peep limit inside – there is still the option to workout outside if you wish, weather permitting)
