Health Update

We will be closed until further notice. Follow us on Facebook to get alternative workouts that you can do at home while we are unable to hold classes. Post your scores in the comments to keep yourself accountable! Stay healthy. We’ll update everyone as soon as we are approved by the city to re-open.

Programming 3/16 – 3/20

Monday
A.
Over Head Squat
5,4,3,2,1,2,3,4,5

B.
For time
200m Run
20 Burpees
10 OH Squat 110/75
200m Run
20 Pistols
10 OH Squat 110/75
200m Run
20 Burpees
10 OH Squat 110/75

Tuesday
A.
Skills
DU’s
Muscle Up’s

B.
5 AMRAP
2 laps Farmers Carry 2×45/25lbs (1 per hand)
60 DU’s
10 Deadlifts 185/135
10 MU’s

Wednesday
A.
SDHP
5×5 Building Heavy

B.
3RFT
30 Box Jumps
15 T2B
10 SDHP (95/65)

Thursday
A.
Front Squat
4×5

B.
21-15-9
Squat clean 155/115lbs
HSPU’s

Friday
A.
Split Jerk
6×2

B.
4RFT
400m Run or 2 min Row
5 Split Jerks 70% of PR
25 Ab Mat sit-ups

Programming 3/9 – 3/13

Monday
A.
Back Squat
5×8 @ 60%

B.
800m Run
20 DL (185/135)
600m Run
20 Evil Wheels
400m Run
20 Evil Wheels
600m Run
20 DL (185/135)
800m Run

Tuesday
A.
4 Push Press + 3 Push Jerks
5 Sets @ 80-85% of PP 1RM

B.
21-15-9
Thrusters (95/65)
Pull-ups

Wednesday
A.
Snatch
5×3 Building Heavy

B.
3RFT
30 KB Swings (53/35)
10 Single-Arm OH KB Walking Lunge
10 Front Squats (95/65)

Thursday
A.
DB Bench Press
6×4 Building Heavy

B.
27-21-15-9
Cal Row
Burpee Box Jumps

Friday
A.
Rope Climb
5×2

B.
4RFT
400m Run
15 Power Cleans (95/65)
40 Double Unders

Programming 3/2 – 3/6

Monday
A.
OHS
5×4 Building Heavy

B.
AMRAP 12
6 Snatch Grip DL’s (95/65)
6 Power Snatch
6 OHS
200m Run

Tuesday
A.
Behind the Neck Press (Strict)
5×3 @ 70%

B.
5RFT
2 Bear Complexes (95/65)
10 Back Rack Walking Lunges
10m HS Walk
100m Run

Wednesday
A.
DB Thrusters
4×8 Building Heavy

B.
EMOM 12
Min 1: Man Makers (40/20)
Min 2: Double Unders
Min 3-4: Row (Calories)
*Score is total reps

Thursday
A.
Back Squat
5×4 @ 80-85%

B.
FOR TIME
800m Run
Then
4 Rounds
6 Power Cleans (95/65)
6 Bar Facing Burpees
6 No Push-up Burpees
200m Run
Then
800m Run

Friday
A.
Bench
5×5 @ 75%

B.
AMRAP 12
1 Minute Row
5 C2B
5 Pull-ups
8 Defecit Push-ups (45/25# Plates)
8 Push-ups