5 & 6 am morning classes are cancelled due to the impeding weather . Stay tuned for updates regarding 9:30am
WARM UP:
2 rounds with an empty BB:
5 front squats
5 push presses
5 thrusters
5 good mornings
5 Stiff Leg Deadlifts
5 Hollow body on the pull up bar
Conditioning: "The Seven"
7 Rds
7 HSPU
7 DB Thrusters
7 Knee To Elbows
7 Deadlifts (245/165)
7 Burpees
7 KBS (70/55)
7 Pull ups
Strength: 10 Min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snatch 1 OHS Conditioning : 5 Sets: Each Set is a 3 Min...
Strength: Â Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...
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