Mobility: Metcon: “Therdee” 2RFT 30 box jump overs 30 air squats 30 S.T.O (115/85) 30/26 cal row FRIDAY NIGHT FIGHTS ! Open to all skill levels. This is a super fun in house team comp. Brand new? Dont worry everything has been designed for all athlete levels to participate and add to their teams. Please…
Strength: 20 min 4 x 10 lat raises 4 x 10 front raise 4 x 10 behind head barbell press Metcon: “Arm-agedon” 4RFT 25 wall balls (20/14) 15 push ups 10 dips
Oly: 15 min to find heavy complex of 1 snatch deadlift + 1snatch pull + 1 power snatch Metcon: “Easy Peezy” 21-15-9 Power snatch (95/65) Cal row (17/13/8) burpees
Skill: 15 min Everything kipping Pull ups-C2B-T2B Metcon: “Hellen” 3 RFT 400 m run 21 KBS (53/35) 12 pull ups
Heavy Strength: 25 min Back squats 6 x 5 tempo 3s downd, 3s at bottom, explode up Accessory: 4 x 10 goodmornings 4 x 8 single leg kb deadlifts 4 x 10 bar hip thrusts 4 x 20 hollow rocks Optional Post class: 4RFT 21 KBS (53/35) 15/13 cal AB 9 burpees
Saturday 22nd 9AM With a partner “Together Forever” 100 pull ups 100 box jumps 100 push ups 100 deadlifts (115/85) 100 hang cleans 200 dubs 1 mile run together 10AM Comp class with Coach Jrod. This is a fast paced class with little to no demos. Minimum of 3 months experience and a solid understanding…
Skill: 10 min Dub work then 2 min max dubs Metcon: “Slurpy” 50 sit ups, 10 burpees 30 dubs 40 sit ups, 20 burpees 30 dubs 30 sit ups, 30 burpees 30 dubs 20 sit ups, 40 burpees 30 dubs 10 sit ups, 50 burpees 30 dubs LV1(20 dubs) Lv2(60 singles)
Heavy Strength: 20 min Complex 3 strict press+6 push press+9push jerks *5 sets building *athletes have 4 min to complete each set Accessory: T.G.U 1 x 2(each) light 1 x 2(each) mod 1 x 1 heavy 1 x 1 AHAP 4 x 20 hollow rocks 4×2 slow wall walks Optional Post Class: 400 m row…
Strength: Tabata x 2 *stir the pot *plank *flutter kicks *plank Metcon: “Juneteenth” AMRAP 18 65 dubs 6 c@J (185/135) 19 burpee box jump overs Lv1(135/95) Lv2(95/65)
Strength: 20 min Front squat 9-9-7-7-5-5-3-3 Building Metcon: “Squatty Potty” 10,9,8…etc squat cleans (95/65) 1,2,3…etc lateral burpees Lv1(85/55) Lv2(65/45)