• Monday, 11.11.19

    Happy Monday!

    Options:

    A1. 20.5 Re-Test

    – will need partners to judge each other

    A2. All others:

    “Jack”
    AMRAP 20: 
    10 Push Press (115/83)
    10 Kettlebell Swings (53/35) 
    10 Box Jumps (24/20) – step down

  • Saturday, 11.09.19

    Complex:

    A. 3 deadlifts + 2 hang power cleans + 1 TnG power clean

    Rest

    B. Amrap 14

    10/8 cal bike

    8 box jump overs

    6 t2b

    4 burpee box jump over

    Rest 1 min between rds

    ///

    Post class: NFT

    75 pushups

    75 barbell rows 95/63

    50 ghd

    500′ walking lunge

  • Friday, 11.08.19

    20.5 is here!

    Join us for our final Friday Night Lights!

  • Thursday, 11.07.19

    Team:

    A. Teammate 1: snatch + hang snatch x 2 + 2 ohs ; to made in 14

    – while teammate 2 performs: clean + hang clean x 2 + 2 front squats

    Rest 2/3

    B. Amrap 10 alt rds 1:1

    10 thrusters 95/73

    8 t2b

    6 burpees

    Rest 2-3

    Amrap 7

    50/40 cal bike

    50 alt dB snatch

    50 goblet squats

  • Wed, 11.06.19

    A1. Weighted pull-up 5-5-5-3-3-3-2-2

    A2. Ring support hold – :10-:20 second holds (athlete specific)

    A3. 8-10 ghd sit-ups / weighted sit-ups

    – 20 minutes for your A supersets

    B. Repeats

    6 hang power clean

    1 min row

    Rest 2:30 x 4 rds

  • Tuesday, 11.05.19

    A. Hang SqT Clean x 2 + Push Jerk x 3 + Split Jerk; climb to heavy single for the day

    B. Afap

    50 double Unders

    18 dB thrusters 50/35’s

    20/16 cal bike

    18 Russian kb swings

    Rest 3 min x 3

    *modify accordingly

    **unbroken stations target