5 and 6 am Are OPEN GYM TODAY!
Warm up: 2-3 rds
20 jumping jacks
12 Squats
10 push-ups to down dog
10 Shoulder Taps
10 PVC dislocates
10 PVC OHS
10 Ring Row
Strength: 10 min AMRAP
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
2 OHS
Conditioning: 4 rounds
50 Dubs/100 Singles
20 Alt DB Snatches (50/35)
10 OHS (115/75)(95/65)
5 Pull ups
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...
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
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