Saturday, January 19th

No Classes today. We are hosting Last Best Pace Throwdown. Heats for this beginner and intermediate team competition start at 9am and we will finish up around 3pm. Come by and cheer on these athletes as they challenge themselves across 3 workouts!

Friday, January 18th

Reminder No Classes on Saturday, January 19th. Come cheer on the teams in the Last Best Pace Throwdown Beginner and Intermediate Competition.

A) Back Squat:
4×8

Athletes competing tomorrow need to stay below 60% 1RM

B) 15:00 AMRAP with partner:
Row for Meters

Switch every :90

Thursday, January 17th

Reminder No Classes on Saturday, January 19th. Come cheer on the teams in the Last Best Pace Throwdown Beginner and Intermediate Competition.

A) 14:00 AMRAP:
10 Stadler Leg lift
10 Ring Support Swing
10 Strict T2B/K2C

B)14:00 AMRAP:
3-5 Strict Ring Muscle-up
50ft HSW/20 Shoulder Tap
20 Alt Pistol
:30 Hollow Hold”

Tuesday, January 15th

A) Snatch:
15:00 to find 1RM Snatch

B) For Time:
40 Box Jump-Over (24/20)
40 Pull-ups
40 Wall Balls
40 T2B

Monday, January 14th

A) Overhead Squat:
15:00 to find 1RM

B) 4:00 AMRAP:
30 Thrusters (95/65)
ME Cals on Rower

*Rest 2:00*

6:00 AMRAP:
10 KB Deadlift
10 KB FR Walking Lunge
25 Du/50 SU

Saturday, January 12th

A1) Floor Press 3×8

A2) Barbell Bent-Over Row 3×8

(10:00 Cap)

B) 10:00 AMRAP:
5 Burpee to a bar
10 KB Swing
5 Goblet Squat (53/35)

Then

8:00 for each athlete to find Heavy Single Squat Clean

Athletes must share the bar for the squat clean

1 Work/1 Rest entire workout.

For the first AMRAP athletes must work through a whole round before switching

Friday, January 11th

A1) Strict Pull-up:
3xME

A2) Ring Push-Up:
3xME

B) 20-10-20:
Deadlift (135/95)
Pull-up/Ring Row
DB Box Step-Over

Thursday, January 10th

A) 3 Rounds NFT:
:30 ME Hollow Hold on Bar
6-12 Strict Ring Dip
:30 L-Sit
6-12 Strict L-sit Ring Pull-up

B) 14:00 AMRAP:
12 Candlestick Roll-up
5 Strict HSPU
100ft HSW/40 Shoulder Tap

Wednesday, January 9th

A) Deadlift:
4×6

Start above 60% and build

A) 2 Rounds For Total Reps:
1:00 ME Cals on Assault Bike
1:00 ME Alt DB Snatches
1:00 ME Box Jumps
1:00 ME DU/SU
1:00 ME Jump Lunges
1:00 ME Burpees
1:00 ME HRPU
1:00 Rest

Work for :45 rest for :15