Monday, May 1st

Member Appreciation Week – Massage Monday!!

We are kicking off Member Appreciation week with Massage Monday! Massage therapist and member, Amy Price, will be giving short massages to members from 8-10am and 3:30pm to 6pm in the evening. Start your week off right and get a quick massage before or after a class or just drop in during those times:)

A1) Barbell reverse Lunges 4×10
A2) KB Swing 4×20

B) 18min AMRAP
-250m Row/ -200m Run
-6 Squat Cleans (155/110)
-8 HR Push-ups
-10 Wallballs
-12 Sit-ups


Saturday, April 29th

A1) SA OH KB Hold 3x Down & Back to yield sign
A2) Chin-ups 3×12″

B) In Pairs, for Max Calories on rower
-18min AMRAP

1- Row For Max Cals,
Switch when partner completes:

2- 5 Dead lift
5 Cleans
5 Shoulder to OH
-200m Run
Rx 185/130


Friday, April 28th

A) Front Squat 4×5 @ 75%

B) 5 Rounds For Time:
-8 Power Snatches (135/95)
-10 Box Jump Overs (24/20)
-12 C2B/ Pull-ups


Thursday, April 27th

A1) Push Press 4×7 @ 60%
A2) 4×30 Sec Hollow Ring Hold

B1) Pendlay Row 3×8
B2) Ring Push-ups 3×8

C) For Time:
-800m Run
-30 RKB Swing (70/53)
-400m Run
-30 KB DL (70/53)


Wednesday, April 26th

A) Dead Lift 5×6 @ 65%

B) 8Min AMRAP
-30 DUs/ 60SUs
-10 KB Snatches 53/35 (5p/arm)
-8 Push-ups

*REST 3 Min

6Min AMRAP
-250m Row/ 200m Run
-10 Burpees


Tuesday, April 25th

A) 15 Min AMRAP
-8 Power Cleans 135/95
-10 Wallballs
-8 Burpee Bar Hops
-10 Sit-ups
-200m Run

B) 12 Min EMOM
1- 30 Sec plank from elbow
2- 30 Sec HS Hold
3- 7-12 T2B
* Score is total T2B reps


Monday, April 24th

A) Back Squat 5×5 @ 70% of 3RM

B) 21-15-9
-Shoulder to Overhead (95/65)
-Box Jumps
-Pull-ups


Saturday, April 22st

A1) Ring Hollow Hold 3x30sec
A2) Handstand Hold 3x30sec
A3) L-sit 3x30sec / practice

B) In Pairs,
One working, one resting

For Time:
-60 Wallballs (partners pass back and forth)
-50 Clean and Jerks (135/95)
-60 Box Jumps (24/20)
-50 KB Swings (70/53)
-60 Partner over Burpees


Friday, April 21st

A) ‘Helen’
3 Rounds for Time of:
-400m Run
-21 Kettle bell Swings (1.5/1pood)
-12 Pull-ups

B) 4 rounds not for time
1 Farmers Carry (down and back yield sign)
8 Barbell Step-ups (8 each leg)
25 Sit-ups /GHDs


Thursday, April 20th

Make up any missed STRENGTH tests from this week or last
-or-
A1) Back Squats 3×6 @ 70% of 3RM
A2) Ring Rows 3×12
A3) Push-ups 3×12

B) 10Min AMRAP
-200m Run/ 250m Row
-8 Wall Balls
-8 KB Snatches (53/35)
-8 V-ups

*OLY*
A) 1 Rep Max Clean & Jerk