Saturday 5/28

9am Community Trial Class 1. Skill: Movement Prep   2. 20-15-10-5 For Time:     Burpee     Run 200m between sets.   10am Member’s Only Class 1. Hang Power Snatch+Overhead Squat 5×2+1 65-70%   2. 5 Rounds For Time:     7 Hang Power

Friday 5/27

1. Box Squat-Heavy Single/3×5 Heavy 2. Alternating Reverse Lunges 3×12 Heavy 3. 10 Minute Goat Work

Thursday 5/26

1. Performance:     Freestanding Handstand Hold-Accumulate 2 minutes, rest as needed between sets.   OR       Fitness:     Wall Walk+Nose-to-Wall Handstand Hold 5x(1+1)x3, resting as needed between sets (5-10s holds).   2. 15-12-9 For Time:    

Wednesday 5/25

1. Power Clean-Heavy Single   2. For Time:     2 Rounds of:     6 Cleans  (185/125)     15 Toes-to-Bar     Rest 1:00     2 Rounds of:     9 Hang Power Cleans (185/125)     12 Toes-to-Bar     Rest 1:00     2 Rounds of:     12 Power […]

Tuesday 5/24

1. Strict Press 3×10 (working up) 2. With a Partner:     10 Rounds For Time (5 each):     10 Push Jerks (155/105)     Row Sprint 250m

Monday 5/23

1. Performance:     2 Minute AMRAP: Max Reps Bar Muscle Up   OR       Fitness:     2 Minute AMRAP: Max Reps Pull Up   2. “Taylor”     4 Rounds For Time:     Run 400m     5 Burpee Muscle Up (20/10)   *If you have a weight vest or body

Saturday 5/21

9am Community Trial Class 1. Skill: Movement Prep   2. Teams of 3 For Time:     9 Rounds For Time (3 each) of:     250m Row Sprint     15 Goblet Squats (2/1.5)     Rest between sets. 10am Members Only Class 1. Establish a Heavy Single Pause

Friday 5/20

1. Bench Press-Max/3×5 Wide Grip (Heavy)  2. Deadlift-Max 3. Optional: Partner Glute Ham Raise 3×8-15

Thursday 5/19

1. Performance:     Handstand Walk 3×50′, rest as needed between sets.       OR       Fitness:     Nose to Wall Handstand Hold 3x60s, rest as needed between sets.   2. 15 Minute AMRAP:     21 Overhead Walking Lunges (45/25)     15

Wednesday 5/18

1. Snatch 5×3 70%   2. In front of a clock set for 12 minutes:     1 Minute of Box Jumps (30/24″)     1 Minute of Sumo Deadlift High Pull (115/75)     2 Minutes of Box Jumps     2 Minutes of Sumo Deadlift High Pull     3 Minutes of