Mobility Class Begins Tonight!
We have a new mobility class beginning on Tuesday at 7pm. For unlimited members, this class is free. For others, it will be $8.
3×4 – BBJs & Wall Balls
3 Rounds, 4 Minute AMRAP:
6 Burpee Box Jump Overs
12 Wall Balls
12 Med Ball Sit-ups
*Rest 2 minutes between rounds, pick up where you left off.
6 Burpee Box Jump Overs
12 Wall Balls
12 Med Ball Sit-ups
*Rest 2 minutes between rounds, pick up where you left off.
Back Squat 5-3-3-2
Back Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%
Mashed Potatoes
8 Rounds, 3 Minutes on the Clock
15 Wall Balls (20/14)
10 V-ups
8 Push-ups
15 Wall Balls (20/14)
10 V-ups
8 Push-ups
*Score is total reps – 264 possible
Rx+ Toes-to-Bar & Clapping Push-ups
Stretch & Mobilize
Stretch & roll out for the remainder of class. Bradshaw is coming tomorrow!
15 Minutes w/Rest
15 Minute AMRAP of:
10 Burpees
15 Goblet Squats (50/35)
20 Kettlebell Swings
*Rest 30 seconds each round – sprint, then rest.
10 Burpees
15 Goblet Squats (50/35)
20 Kettlebell Swings
*Rest 30 seconds each round – sprint, then rest.
Weight Change Party!
4 Minute AMRAP of:
10 Deadlifts (185/135)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes
10 Deadlifts (185/135)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes
4 Minute AMRAP of:
10 Front Squat (95/65)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Rest 2 MInutes
4 Minute AMRAP of:
10 Overhead Squat (75/55)
10 Single Arm Overhead Dumbbell Lunges (35/25)
6 Pull-ups
*Keep lunges even between arms
*Score each round separately
*Swap out weights during rest. Weight should start heavier, then reduce for each 4-minute AMRAP.
Rx+
Deadlift (225/185)
Front Squat (185/135)
Overhead Squat (95/65)
Replace Pull-ups With 3 Bar/Ring Muscle-ups
Shoulder Press 3-3-3-2-2
Shoulder Press for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 80%
#4: 2 reps @ 85%
#5: 2 reps @ 90%
A Long 3-Rounder
3 Rounds, 7 Minute Clock:
800 Meter Run Buy-in
800 Meter Run Buy-in
AMRAP w/Remaining Time of:
5 Power Cleans @70%
10 Burpees
10 Box Jumps (24/20)
10 Toes-to-bar
*Rest 2 minutes between rounds, pick up where you left off after run buy-in each round.
Intervals – KB Snatch, Push, Dubz, Plank
16 Rounds – 30s Work, 30s Rest Rotating Through:
Hang Kettlebell Snatch (35/25)
Push-ups
Double Unders
Forearm Plank
Hang Kettlebell Snatch (35/25)
Push-ups
Double Unders
Forearm Plank
*Alternate arms each round for snatches
*Score is total reps – 4 Rounds of each movement.
Rx+ 50/35