Function: A.) 10 min. EMOM 3 KB Snatches (L/R) B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 Burpees – 50 Cal Bike Perform / Rx A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to...Read More
One Class at 9am! Function: B.) For time: 1600 m row 50 goblet squats (1.5/44) 100 sit-ups 300 single unders 50 KB DL (53/44) 75 Step ups (24/20) Perform/RX: B.) For time: 1 mile run 50 OHS (95/65) 100 Med ball situps 150 DU 50 SDHP (95/65) 100 Box Jump Overs (24/20) Compete: B.)...Read More
Function: A.) Double KB – Front Squats – 5×5 – In between sets 6 Med Ball Push Ups B.) 17 min AMRAP 50 Cal Row 50 Wall Balls 50 KB Push Press (35/26) 50 Step ups Perform/RX: A.) Front Squats – 4×3 *no misses – In between sets 6 Med Ball Push Ups B.) Granite...Read More
Saturday July 4th one class at 9am! Function/RX/Compete: A.) Super Set Bench Press 4×5 Single Leg RDL’s 4×5 *perform 1 set of each before resting Function: B.) For time: 40 cal bike then 21-15-9 Deadlift (155/105) K2E then 40 cal bike Perform/RX B.) For time: 800 m run then 21-15-9 Deadlift (185/125) T2B then 800...Read More
So this “21 Questions…” comes with notes from me. Because Bromberg, as people lovingly call him, is someone you have to know to fully understand. This Marine has been through his share of hard work and sacrifice but his sarcasm and playfulness never waver. Truly, it’s members like Mike that bring life into the gym. What do...Read More
Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20...Read More
One class Saturday July 4th! 9am! Function: A.) 6 min EMOM 4 1 arm KB swing (2L/2R) (1.5/1) B.) 10 min AMRAP 8 DB/KB Snatch (4L/4R) 8 Burpees Perform/RX: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (115/75) 8 Bar Facing Burpees Compete: A.) 6 min...Read More
ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5...Read More
Function: A.) 8 min. EMOM 2 – Double KB Clean and Press (double – 1.5 / 1) B.) Part 1 – (0:00 – 6:00) 6 Minute row for Meters PART 2 – (6:01 – 14:00) 8 Minute AMRAP 60 Single unders 15 Pull-ups or Ring rows 60 Single unders 15 K2E or Sit-ups Part 3 – (14:01 – 20:00) 6...Read More
