Monday: “Heavy Grace” circa 2008 30 squat clean to thruster for time, 155/105 Tuesday: “Isabel” or “Heavy Isabel” 30 reps Snatch, for time. Wednesday: “Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet D
Monday: “Helen” 3 rds. for time of: Run 400m 21 KB swings (1.5/1pd) 12 Pull-ups Tuesday: “Barbell Cindy” 20 min AMRAP of: 5 SDHP 10 Push Press 15 Back Squats (95/65/scaled) Wednesday: 45 minutes to complete as much work as possible of: 10-9-8-7-6-5-4-3-2-1 (Unbroken) Deadlift*** Bench
Still relevant. Monday: Happy Lundi Gras!!! Death by Power Clean*** (load is your choice) 7 minutes Rest For time: 75 Wall Balls (20/14) This is a power clean only. Tuesday: Closed…Happy Mardi Gras!!! Wednesday: 21-18-15-12-9-6-3 reps for time of: Toes to Bar/hanging leg raises
Monday: For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters Post time and load to comments. Tuesday: Open 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders Power sna
Class Reminders: 1. Sign in prior to the class time you plan on attending. Reservations close at the start time of any class. 2. Discuss what workout you plan on performing with a Coach upon arrival to any flex class. Have a plan. A coach will advise if its a good plan or a bad plan.
Monday: Reps For time: 21-18-15-12-9-6-3 Thruster CTB Pull-up (18 minute cap) Tuesday: Complete as many reps as possible in 7 minutes following the rep scheme below: DB/KB Ground to Overhead, 2 reps 2 Toes-to-bar BD/KB Ground to Overhead, 4 reps 4 Toes-to-bar BD/KB Ground to Ov
Monday: Reps For Load: Bench Press 1-10-1-20-1-30 Tuesday: “Jenny” AMRAP in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run Wednesday: 1 Power Clean + 1 Push Press Build to a Heavy Double in the Complex. Thursday: 30:00 row for dist
Monday: 2-3 sets, Alternating Each Round for time: (1 set is both rounds) Round 1: 300m Row, 200’ farmers carry (70/53), 10 shoulder (strict) Press (75/55) Rest as needed Round 2: 250m Row, 30 Double/Single Unders, 10 Russian Kb swings (80/63) Rest as needed. Repeat ***Do not hold ba