Month: March 2018

Warm Up

400m Run

10 OHS

Shoulder Mobility

Dynamic Stretches

Metcon

“Frelen”

5 rounds

400m run

15 DB Thrusters

15 pull-ups

Warm Up

Tabata Double Unders

Strength

EMOM 10

Even: 5 bench press @80%

Odd: 8 close grip DB bench

Metcon

Amrap 12

30 doubles

10 DB Snatch

8 push-ups

Warm Up

2 Rounds

100m Row

10 pvc pass-thru

15 second plank hold

Strength

EMOM 10

Even: 10 weighted sit-ups 

Odd: 5 strict T2B

Metcon

1000m Row

100 sit-ups

50 Russian twists 

30 T2B

Break up however

Warm Up

2 rounds

15 good mornings

30 mountain climbers

Strength

EMOM 10

Even: 5 deadlifts @80%

Odd: 5 MBC-Wallballs 

Metcon

21-15-9

Deadlifts (225#/155#)

Bar facing burpees

Warm Up

2 rounds

10 PVC Pass-thru

5 push-ups 

30 jumping jacks 

Strength

EMOM 10

Even: 5 push press @80%

Odd: 5 Front Raise

Metcon

Amrap 7

7 HSPU

7 box jumps

Rest 3 minutes

Amrap 7

7 Ring dips

7 KBS

Warm Up

2 Rounds

20 Doubles

10 push-ups

10 pass-thru

Strength

3X10 DB Bench Press

3X8 DB fly

Metcon

3 rounds

50 doubles

20 push-ups

10 Ring dips 

5 bar MU

No 9am at 83- stay safe and see you all this afternoon!

Warm Up

Roxanne

Strength

Core circuit

Metcon

AMRAP 12

Buy In: 1000m row

5 burpee T2B

5 burpee box jump overs 

All afternoon classes at 83 and RP Are canceled due to snow. Stay safe!

As of now 9am at 83 is on but please put safety first  

Please continue to check website and Instagram for afternoon classes

Strength

3X10 Back Squats

3X8 1 Leg KB Calf raise

Metcon

“Karen”

150 wallballs (20#/14#)

Home WOD

3 Rounds

40 jump squats

30 sit-ups 

20 push-ups

10 burpees

Cash Out: 100 walking lunges

Warm Up

2 rounds

30 jumping jacks

10 push-ups

Strength

3X10 Strict Press

3X8 lateral DB raise

Metcon

5 Rounds

100m sprint

8 push press (95#/65#)

Warm Up

2 rounds

10 face pulls

10 band pass-thru

10 second hang hold

Strength

3X10 DB Row

3X8 rear delt raise

Metcon

15-12-9-6-3

DB Hang Clean

C2B pull-ups