Monday 12-17

Stallions (Open): Back Squat-Build to a heavy single for the day. Rest 3-4 minutes between sets. “Last Ascent”5-10-15 For Time:Back Squat (225/155)-From the floor.Box Jumps (24/20″) Colts (Performance/Masters): Back Squat-Build to a heavy single for the day. Rest 3-4 minutes between sets. “Last Ascent”5-10-15 For Time:Back Squat (185/125)-From the rack. Box Jumps/Step-Ups (24/20″) Mustangs (General…

Saturday 11-3

9am Community Trial Class Open (Advanced)/Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. 2 Rounds For Time: Run 600m 35 Abmat Sit-Ups 15 Kettlebell Swings (53/35)   Fitness (Beginner/On-Ramp): 2 Rounds For Time: Run 400m 25 Abmat Sit-Ups 15 Russian Kettlebell Swings (35/26)   10am Member’s Class Open (Advanced): 1. Skill: Movement Prep 2. Teams of…

Friday 11-2

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 6: 2 Hang Power Snatch+2 Overhead Squats-Light to moderate load across. 2. Overhead Squat 3×5-Build to¬†moderately¬†tough set. Rest 2-3 minutes between sets. 3. Tempo Z-Press 3×8-10 reps @ 2112-Build to moderate load. Rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery (see open gym area whiteboard).…

Thursday 11-1

Open (Advanced): 1. Alternating Intervals, :40s on, :20s off x 12 Minutes:* Row or Assault Bike (For Calories) 10m Shuttle Run 2. 3 Sets of: 50 Double-Unders 50′ Dumbbell Bear Crawl (25/25′), rest 1 minute between sets. Pick a tough weight. *Your score is your lowest number of reps performed in any given interval per…