Archive for April, 2016

“Regatta” Event 1) 1500m Row for time (6 min Cap) Event 2) For total time: Row 250m rest 4 min Row 250m Event 3) 3 rounds for time: 10 Cal Row 5 Burpee over Rower (6 min Cap)

A) 10 min Footwork B) 3 min GOAT AMRAP Pick 3 movements you need work on. Min 1 – Movement 1 AMRAP Min 2 – Movement 2 AMRAP Min 3 – Movement 3 AMRAP Rest 3 min x 3 = 15 min Make your reps beautiful. Reminder, 9 and 10 am class on tomorrow April […]

A)  15 min AMRAP Front Rack Walk 2 lengths of Gym Prowler Pull 2 lengths of concrete 10 Weighted Pull-up *move some weight, don’t stress if you have to wait for the sled or KB’s for a few seconds B) Wrist Roles 3 X 2

A) Power Clean 5 x 1.1.1 (pause in catch for 3 sec) B) Row 250m rest 3-4 min X3 Play with different S/M and damper settings See what fits YOU best Reminder, 9 and 10 am class on April 30th is the rowing “Regatta” event. Pre-enroll, as their is still a 15 person cap to […]

A) Press 5 X 6 @2010 B) 10 min AMRAP 30 KB Swings 15 T2B 3 Wall Walks C) Ext Rot. 3 x 15

A) Split Squat 5 X 6 @ 2010 B) “Drive Safe” On Min 0,3,6,9 complete 1 Rope Climb 10 Burpee to target 20 Wall Balls 50 DU’s C) Back Ext. 3 X 15 Last week of Split Squats, Testing starts next Monday, every Monday for Six weeks.

A) Squat Snatch (Pause in catch for 3 sec) 5 X 1.1.1 B) 12 min Partner AMRAP P1 Does 3 Power Snatch 7 Box Jumps 21 Air Squats Then P2 Goes

A) 10 min Footwork B) 16 min Goat EMOM Pick 2 movements you need work on. Min 1 – Movement 1 AMRAP Min 2 – Rest Min 3 – Movement 2 AMRAP Min 4 – Rest Make your reps beautiful.

A)  5 min AMRAP 5 Strict Pull-ups 5 Strict Ring Dips Weighted Walk, 1 KB in Farmers grip, 1 KB OH Rest 5 min Repeat rounds you completed B) Wrist Roles 3 X 2

A) Power Clean 5 x 1.1.1 (pause in catch for 3 sec) B) Teams of 3 Set rower to 150m work 20 sec rest. Cycle through one at a time for 15 min. Track rounds and individual times. Reminder, 9 and 10 am class on April 30th is the rowing “Regatta” event.