BRING A BUDDY WEEK 3/25-3/30 4 WEEK BEGINNERS COURSE BEGINS APRIL 1st OPEN – PERFORMANCE – FITNESSSnatch ComplexOn the Minute x 8Snatch Grip DeadliftSnatch High PullPower Snatch Build to a Moderate Complex “Inner Tube”25 – 20 – 15 – 10 – 5Power Snatch (75/55)Toes-to-BarBurpeesRead More
BRING A BUDDY WEEK 3/25-3/30 4 WEEK BEGINNERS COURSE BEGINS APRIL 1st Pausing Back Squats 5 Sets of 3: Set #1 – 65% of estimated 1RMSet #2 – 70%Sets #3, 4, 5 – 75% *1st Squat – Pause for 3s in bottom.2nd + 3rd Squat – No pause.Rest as needed between sets. OPEN/PERFORMANCE“Wall-E”AMRAP 2030 Single...Read More
BRING A BUDDY WEEK 3/25-3/30 OPEN – PERFORMANCE – FITNESS“Steamroll”AMRAP 2550 Meter Prowler Push (95/65)100 Meter Wreckbag Run (50/35)200 Meter RunRead More
BRING A BUDDY WEEK 3/25 – 3/30 OPEN & PERFORMANCE3 Position Power CleanIn Teams of 3:12 Minutes to Build to a Heavy Complex(One barbell, score is the sum of all 3 weights) Rest 3 Minutes “Party Bus”Teams of 3: AMRAP 15: 12/9 Calorie Bike 6 Lateral Barbell Burpees 3 Power Cleans (155/105) *Waterfall style. Next...Read More
FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT: GRACE vs. COLBY BRING A BUDDY WEEK NEXT WEEK 3/25-3/30 OPEN WORKOUT 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutesRead More
FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT: GRACE vs. COLBY PRE-OPEN WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 MB Sit-ups +...Read More
FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT HELEN 3 ROUNDS FOR TIME 400m Run 21 KB Swings (53/35)|(35/26) 12 Pull-ups CORE FINISHER 3 SETS 20 Strict Hanging Knee Raises 40 KB Flutter Kicks* *Hold KB above chest and keep body in hollow positionRead More
FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT STRENGTH/SKILL ON A 15:00 RUNNING CLOCK Build to a moderate set of… 1 Snatch DL (pausing at mid-thigh) + 1 Hang Squat Snatch + 1 Below Knee Squat Snatch HEADRUSH EVERY 3:00 x 5 ROUNDS 25 Up-Downs AMRAP Squat Snatch (115/75) *Score is your lowest number of squat...Read More
FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT “HERCULES” 4 ROUNDS FOR MAX REPS Min 1 – Row for Cals Min 2 – HSPU Min 3 – Box Jump (20″) Min 4 – DB Hang Power Clean (50/35)|(35/20) -Rest 1:00 b/t Rounds- COOL DOWN 8:00 of Foam Rolling Suggested Focus: 4:00 Upper Back / Shoulders …....Read More
