Triplet

Exodus 2

5-5-3-3-1: Backsquat Start around 50% 1RM and add weight each set. Perform a set every 2 minutes. 10-10 Backsquat @ 70-75% Rest 2 min 3 rounds for time: 400m run 12 Front squats (165/115) 12 T2B

Over-easy

6 sets of: “The exercise” x 3 reps – 1 rep consists of 1 hang Squat snatch + 1 OHS All 3 reps unbroken or use weights wherein you are able to keep your hands on the barbell for all 3 reps.  You may rest at any positions other than the barbell on the floor. […]

Mic Drop

Warm up: Emom 6: 1 round of Cindy 3 rounds for time: 30 KB Swings (53/40) 30 wall ball (20/14) 30 calorie row Core: Coaches choice

Christine on the Run

3 sets not for time: 12 T2B 30 double unders 10 alt pistols 3 rounds for time: 400m run 12 BW deadlifts 21 box jumps (20) Please take advantage of the opportunities you get to practice these movements. The open is right around the corner and we wanna make sure that you guys aren’t afraid […]

Facing Facing It

Warm up: coaches choice 3 rounds for time: 30 wall ball (20/14) 20 power snatch (75/55) 5 muscle ups

Time Traveler

Warm up: coaches choice 5 rounds for time: 40 Double Unders 20 wall ball (20/14) 10 power cleans (135/95) **Holiday Schedule is in the Announcements Link above***

Fight Club

Every 2 minutes for 16 minutes: Split Jerk x 1 Build across the 8 sets. 3 rounds for time: 10 C&J (135/95) 15 box jump overs (24/20) 400m run