Sept 11/23.
Strength: OHS 2 reps - every 90 sec 8 Rounds > increasing weight. WOD: 150-100-50 DU's 21-15-9 C&J > increasing weights. 21-85/115...
Sept 8/23.
Strength: Cleans 10 min EMOM: 1 Power clean + 1 Hang power clean. WOD: 3 Rounds 400 m run 12 Power Sn (85/115) 20 HR Pushups 1 Rope Climb.
Sept 7/23.
LAST CHANCE to sign up for the in-house comp!! Deadline is tomorrow at 6pm. Strength: 12 min emom CORE - 45 sec hanging knee raises 15/15...
Sept 6/23.
Strength: Bench press 5-5-5-5-5. WOD: 3 Rnds 50 DU's 15 C2B 30 Stationary Lunges 50 DU's 15 HSPU 30 Stationary Lunges.
Sept 5/23.
Strength: FR Sq 10 min EMOM: 2 Reps >> 3 sec pause at bottom. WOD: 14 min AMRAP 7 Power Cl (105/155) 9 T2B 200 m Run *** add 1 rep to PC...
Sept 1/23.
Strength: DIPS/Pull-ups 10 min EMOM: Odd: 5 strict dips with a 3 sec pause @ bottom. Even: 5 strict pull-ups with a 3 sec hold with your...
Aug 31/23.
ONLY 2 days left to sign up for the in-house comp!!! There is still space in every division. Strength: CORE 12 min EMOM 1- 45 sec L plank...
Aug 30/23.
Strength: Power Sn 2 reps > 8 rounds > 90 sec. WOD: 4 Rounds 15 HSPU 15 FR Sq (85/115) 400 m Run.
Aug 29/23.
Strength: Bench Press 5-5-5-5-5. Partner WOD: 8 min AMRAP- Bike for Cal Alternate Rounds: 15 KBS 15 Goblet Sq 2 MIN REST 8 min AMRAP- Row...
Aug 28/23.
Strength: Split Jerk 1 Power Cl + 2 Split jerks 8 Rnds > every 90 sec. WOD: 10-8-6-4-2 Sq cl @ 75% 30-24-18-12-6 DB Snatch (35/50).