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
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
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
Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min...Read More
Function: A.) Double KB – Front Squats – 5×3 – In between sets 3-5 strict pullups B.) 5 rounds 400 m run 15 Double KB Front rack squats.(35/26) Perform/RX: A.) Front Squats w/ pause 1st rep – 5×3 – In between sets 3-5 strict pullups B.) “Nancy” 5 rounds 400 m run 15 OHS (95/65)...Read More
Function: A.) Back Squats – 6×5 (add weight) – In between sets 3 wieghted pull-ups B.) 3 rounds 5 DL (185/125) 15 ring rows 400 m row Perform/RX: A.) Back Squats – 6×5 (add weight) – In between sets 3 Bar MU’s/Bar Muscle Prac. B.) 3 rounds 5 DL (225/145) 15 Pull-ups 400 m...Read More
