In Gym:
split jerk
3-3-3-3-3
Begin each round every three minutes.
then, five rounds for quality:
7-10x heavy strict dumbbell shoulder press
5-10x strict toes-over pole
At Home:
five rounds for quality:
7-10x heavy strict dumbbell shoulder press –or– atomic pushup
10-20x v-up/pike-up
10x front rack lunge –or– lunge jump
Closed – Christmas
Closed – Christmas
In Gym:
in teams of two, five rounds, as many repetitions as possible:
2 minutes: max front squat @ 155/105-lbs.
2 minutes: max rope climb, 12-ft. (standing start)
*One person works at a time.
At Home:
five rounds, as many repetitions as possible:
90 seconds: max object front squat –or– squat
–30 seconds rest–
90 seconds max strict sit-up
–30 seconds rest–
In Gym:
five three-minute rounds; rest exactly one minute between rounds:
200m medicine ball run @ 20/14-lbs.
max wall ball @ 20/14-lbs., 10-ft. target in remaining time.
This workout is scored by the total number of wall balls completed from all five rounds.
At Home:
five three-minute rounds; rest exactly one minute between rounds:
200m weighted carry –or– 20x weighted lunge –or– 30x lunge
max object thruster –or– squat jump in remaining time.
In Gym:
three rounds for max reps:
2 minutes: max strict pull-up
–rest one minute–
2 minutes: max shoulder press @ 95/65-lbs.
–rest one minute–
2 minutes: max calorie row
–rest one minute–
At Home:
three rounds for max reps:
2 minutes: max strict pull-up –or– body row –or– bent-over row –or– bodyweight renegade row
–rest one minute–
2 minutes: max object shoulder press –or– atomic pushup
–rest one minute–
2 minutes: max (10 mountain climber + 4 plank up down)
–rest one minute–
In Gym:
eight rounds, every two minutes:
1x power clean + 1x front squat + 1x push jerk
then, in a seven-minute window:
30x clean and jerk @ 135/95-lbs.
max wall climb in remaining time
At Home:
in a 13-minute window:
2 sets of: ([30x object clean and jerk –or– (sit-up + max vertical jump] + 30x deadlift –or– [superman])
max atomic pushup in remaining time
In Gym:
for time:
21-15-9-6-3
strict ring dip
strict pull-up
*Complete a 400m run after each round.
At Home:
for time:
15-12-9-6-3
dip option
pull-up option (strict pull-up, bodyrow, bent-over row, 2x pike-up)
Complete a 400m run –or– (50x mountain climber + 50x jumping jack) after each round.
Memorial Day – Closed
Memorial Day Weekend – Closed
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