May 31, 2019

Warm-up Snatch Specific with bar: 3 x 3 Muscle Snatches + 3 Snatch Balances BBG 6 x 2 Power Snatches @ 80% – rest 2:00 Conditioning 21-15-9 of: Alt. DB Snatches (50/35) Ball Slams Box Jump Overs (30/24) *Complete 50 Double unders after each...

May 29, 2019

Strength & Skill 12:00 Alternating EMOM of: A – 10 GHD Sit Ups B – 20 Glute Bridges *30 Russian Twists Conditioning 20:00 AMRAP of: 30 Calorie Row 30 Wall Balls 30 Walking Lunges 400m...

May 28, 2019

Strength & Skill A – 4 x 8 Alternating DB Bench Press – rest :90 B – 4 x 15 Seated Banded Pull Downs – rest :90 C – 4 x 2 Muscle Ups + 6 Strict Ring Dips – rest: 90 Conditioning 4 Sets of: 15 SDLHP (95/65) 12 C2B 9 Bar Facing Burpees...

May 27, 2019

**Memorial Day Class 9:00am ONLY!!** Conditioning Murph for time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scaling Options: Partner Games Style – “Half Murph”

May 25, 2019

Strength & Skill 1 – 5 x 5 Strict Press – rest :90 2A – 3 x 12 Bent Over Supinated BB row – rest :90 2B – 3 x 15 Reverse Flys (Light) – rest :90 Conditioning Complete the following with a partner: 500m Row 30 C2B Pull Ups (Partner A completes the...