Category: > Strength


Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:40- Back squat:
2 Minutes max reps at 85%
4 Minutes rest
2 Minutes max reps at 70%
4 Minutes rest
2 Minutes max reps at 55% View full article »

Standard Class:

Tuesday
3:10-3:15- Warm-up
3:20-3:50-WOD:Groups of 4
2 rounds, 2 min at each station
50ft prowler push (225/185)
50ft kettlebell front rack walk (53/35)
Max calorie row
Max push-ups
Max calorie assault bike
Max pull-ups
*2 work at a time, except on prowler
3:50-4:00- 3 sets of hollow hold for time
4:00-4:05- Shoulder Mobility View full article »

Standard Class:

Tuesday
3:10-3:25- Warm-up/pull-up practice
3:30-3:45-WOD: Open 19.4
For total time:
3 rounds of: View full article »

Standard Class:

Tuesday
3:10-3:25- Wam-up/running instruction
3:30-3:45-WOD: Open 19.3
For time: View full article »

Standard Class:

Tuesday

3:10-3:20- Wam-up
3:20-3:25- Handstand practice
3:35-3:50-WOD: 12 min AMRAP
3 pull-ups
6 push-ups
9 squats
3:50-4:00- shoulder accessory exercises
3:55-4:05- Shoulder Mobility View full article »

Standard Class:

Tuesday
3:10-3:20- Warm-up
3:20-3:25- Double-under practice
3:30-3:50-WOD: 3 rounds View full article »