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Thursday

Thursday 4/24 1. Every 5th Minute for 15 Minutes:     Run 800m AFAP (3 Sets) 2. 2 Minute Max Reps: Hollow Rock

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Wednesday

Wednesday 4/24 1. HBBS 3×3 @ 80% 2. 20 Minute AMRAP:     10 Strict HSPU     20 Strict Pull Ups     30 Jumping Alternating Lunges

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Tuesday

Tuesday 4/22 1. Max Distance Broad Jump x 3 2. 5 Sets for Max Reps:     30s Burpee, Rest 30s     30s KBS (1.5/1), Rest 30s

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Be on the lookout…

Gang- We are diligently working on lots of new and exciting things for our community,  the first of which is a new member program we are helping some brilliant minds beta test and mold to our specific needs.  In the next few days you will

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Monday

Monday 4/21 1. EMOM 6 Minutes: Evens: 1 Snatch+2 OHS 85-90% Odds: 40 Double Unders 2. 12 Minute Clock: 1 Minute of Wall Balls (20/14), 10′ 1 Minute of SDHP (115/75) 2 Minutes of Wall Balls (20/14), 10′ 2 Minutes of SDHP (115/75) 3

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Friday

1. Skill: Kipping HSPU 2. 4 Rounds For Time:     2 Cleans @ 85-90%     8 Deficit Handstand Push Ups (45/25)     12 V-Ups

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Thursday

Thursday 4/17 1. Skill: Taping your hands. 2. 15 Minute AMRAP:     20 KBS (1.5/1)     15 Box Jumps (24/20″)     10 Pull Ups

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Wednesday

Wednesday 4/16 1. Snatch+Hang Snatch 5×1+1 80-85% 2. Jerk 4×2 85-90% 3. Wt Step Ups 4x8e (Medium/Heavy) *If you have athletic tape, please bring it tomorrow. We will be teaching you how to properly tape your hands and will not be

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Tuesday

Tuesday 4/15 1. Skill: Muscle Up Technique 2. For Time:     25 Burpees     10 Muscle Ups     25 Burpees

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Monday

Monday 4/14 1. Front Squat 4×2 85-90% 2. 7 Minute AMRAP:     15 Deadlifts (185/125)     30 Double Unders