Month: March 2019

Triple Thunder

4.1.19 Triple Thunder For Time 12-9-6 Hang Squat Clean 95/65 Box Jump 20/20 9-7-5 Hang Squat Clean 115/75 Box Jump 24/20 7-5-3 Hang Squat Clean 135/95 Box Jump 30/24 Rx+ 135/95, 155/105, 185/125 SIM Training: 2 Sets 5/5 Single Leg Squats to Box 20 Alt. Plank Kettlebell Taps 30 Weighted Russian Twists *each side -rest …

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Sunday, March 31st

3.31.19 Every Minute on the Minute for 25 Minutes Minute 1: 15/12 Calorie Bike Minute 2: 15 Kettlebell Swings 53/35 Minute 3: 15/12 Calorie Row Minute 4: 30 Reverse Lunges Minute 5: Rest

The Long Road

3.29.19 The Long Road 3 Rounds for Time 400m Run 30 Front Squats 75/55 20 Hand Release Push-Ups 100m Farmer Carries 50-53/35 Society Nation: РLast day for Friends and Family РNutrition Challenge is starting Monday. Last day to sign up.

The Clap

3.28.19 Every 2 Minutes for 7 Sets Sets 1-3) 5 Push Press Sets 4-6) 4 Push Press Sets 7) 3 Push Press The Clap As Many Reps As Possible in 15 Minutes 3 Pull-Ups 3 Push Press 115/75 3 Toes to Bar 6 Pull-Ups 6 Push Press 115/75 6 Toes to Bar continue climbing by …

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Low Blow

3.27.19 Partner up 7,5,3,1,3,5,7 *In this wave loading scheme, weights in the second half should meet or exceed first half. In between each set perform Body Weight Split Squats (8 left leg/8 right leg) Low Blow In a 10 minute window try to finish 50-40-30-20-10 Double Unders Russian Kettlebell Swings 53/35 If you don’t finish …

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Mount Chiliad

3.26.19 In 15 Minutes partner up and build to a heavy.. Hang Snatch right into a Full Snatch. Squat or Power is ok. Mount Chiliad Every 3 Minutes for 5 Sets 25 Up-Downs *No push up at the bottom Max Rep Hang Power Snatches 95/65 Score is lowest amount of snatches… Rx+ 115/75 Rx++ Hang …

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Make Love Not War

3.25.19 Make Love Not War 4 Rounds for Max Reps 1 Minute) Calorie Row 1 Minute) Handstand Push-Ups or Dumbbell Strict Press 1 Minute) Box Jumps 24/20 1 Minute) Hang Dumbbell or Kettlebell Power Cleans 50-53/35 1 Minute) Max Rest SIM Training: Every Minute on the Minute for 6 Minutes Minute 1) 8-10 Chin Ups …

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Sunday, March 24th

3.24.19 21-18-15-12-9-6-3 Russian Kettlebell Swings (70/53) After Each Round: 15 AbMat Sit-ups 30 Double Unders Society Nation: – Free Friends and Family week is starting Monday the 25th and will go until the Friday the 29th. – Our first gym Nutrition Challenge is starting April 1st. Sign up list at front desk.