Month: April 2022

Schedule change:

Friday: 6am,12pm,5:15pm classes only
Saturday: Closed

For time: (With a partner)

100 Thrusters (95/65)
30 T2B
30 Bar Facing Burpees

100 OHS (95/65)
30 T2B
30 Bar Facing Burpees

100 Front Squats (95/65)
30 T2B
30 Bar Facing Burpees

*Modify as Needed
*18 min Cap

6 sets of:

3 Push Press + 1 Jerk
(RPE 6-8) (Not a Max)

For Time:

30 KB Swings (70/53)
30 Burpee Pull ups

20 KB Swings (70/53)
20 Burpee Pull ups

10 KB Swings (70/53)
10 Burpee Pull ups

*18min Cap

On a 25min continuous clock complete 1 set every 5 mins:

20 Cal Bike
250m Row
200m Run

*rest the remainder of the 5min window, larger classes may waterfall start

*Modify Row if need be to make time window, aim for 1min or more each round. THIS IS NOT AN AMRAP

** Score is Slowest Round

Deadlifts
5×3 (RPE 6)
4×1 (RPE 7-8)

-Superset 2 High box junps between each set

4RFT:
20 Push ups
60 DU

*8min Cap

Reminder:

Open gym is closed this weekend due to the L1, get outside and enjoy the Spring!

22min AMRAP: (With a Partner)

11 Wallballs (20/14)
11 Box Step Overs (100/70)(20”)
11 T2B

*Partners alt movements
*Modify as needed so you don’t ruin your weekend!