ANNIVERSARY WOD! Dan and Lara – 1 year Wedding Anniversary! Strength: 20 min for 2-rep max on 2 position Snatch (below & above the knee) Then, partner up for 12 minutes – only one [...]
Strength: 20 min to establish 2RM Front Squat EMOM for 7min 1PC + 1 Hang PC weight should be approx 70% of max PC/Clean Challenge: Max plank hold (push-up position)
Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max Then: Row 1000m (finish under 4 mins for Rx) Rest exactly 4 minutes Tabata [...]
Strength: Deadlift – 20 minutes to establish a 3-rep max Then, three rounds for time of: 1 Rope ascent 5/5 Step-ups onto 20″ box with plate locked overhead (45/25lb) 9 Wall Balls [...]
Strength: Split Jerk – work to a heavy double Then, for time – Power clean and burpee over bar ladder (PCs start with 10 and count down, while burpee over bars start with 1 and count up): [...]
EMOM Partner WOD Each partner will perform each of the following movements adding 1 repetition each minute until you cannot complete the reps in the one minute time frame. Front Squats (95/65#) [...]
Please remember today’s classes will be held at 10am and 5pm. Perform 7 rounds of this untimed barbell complex, increasing in weight each rounds and resting as much as you want between [...]
