Thursday Night Throwdown at 7:30PM tonight!!
STRENGTH:
EMOM for 8 Mon
1 Snatch + 2 Hang Snatch (Power or Squat)
CONDITIONING:
Three Rounds for Time…
40 Calorie Row
30 DB Walking Lunge (50/35)
CORE/MOBILITY:
1 Min Pigeon Pose
1 Min Puppy Pose
30 Candlesticks
We have closed due to road conditions for our afternoon classes today. We apologize for any inconvenience!
STRENGTH:
Front Squat
7 x 2
CONDITIONING:
With a Partner (split reps anyway you want)
65 Hang Power Cleans (95/65)
65 KB Swings (53/35)
16 Syncro Burpees (perform together)
500M Row (split anyway you want)
65 Chest to Bar Pull Ups
65 Alt Pistols
16 Syncro Burpee
500M Row
65 Push Ups
15 Min Time Cap
STIMULUS: Fun.
CORE/MOBILITY:
200 Flutter Kicks
1 Min Straddle
1 Min Thread the Needle
STRENGTH:
Push Press 5 x 3
Weighted Hip Bridge 4 x 10
CONDITIONING:
21-15-9
Overhead Squat (135/95)
Toes to Bar
STIMULUS: Moderate weight OHS. 21 in 4 or less sets (5 reps at a time)
CORE/MOBILITY:
1 Min Upward Dog
1 Min Samson Stretch
STRENGTH:
Deadlift 4 x 4
Turkish Get Up 3 x 2 each arm
CONDITIONING:
Four Rounds for Time…
400M Run
12 Power Cleans (185/125)
12 Bar Facing Burpees
Round 2: 9/9 Reps
Round 3: 6/6 Reps
Round 4: 3/3 Reps
STIMULUS:
Heavy singles in Cleans, 75% on run.
CORE/MOBILITY:
1 Min Runners Stretch
1 Min Twisted Cross
Doors open at 8:30AM. Heats begin at 9AM.
CONDITIONING:
15 Min AMRAP
19 Wallballs (20/14)
19 Calorie Row
STRENGTH:
Overhead Squat
5 x 2
CONDITIONING:
8 Min AMRAP
10 Alt DB Snatch (50/35)
10 Pull Ups
20 Russian Medball Twists
CORE/MOBILITY:
1 Min Upward Dog
1 Min Twisted Cross
Thursday Night Throwdown starts at 7:30PM tonight! Bring food, drinks, family and some spirit! Cheer on our three athletes that are taking on 19.1 together!
STRENGTH:
Push Press
4 x 4
CONDITIONING:
Five Rounds for Time
7 Front Squats (165/115) – from floor
35 Double Undera
7 Handstand Push Ups (2 Wall Climbs)
STIMULUS: Heavy front Squat. Complete in one or two sets.
CORE/MOBILITY:
1 Min Samson Stretch
1 Min Downward Dog
STRENGTH;
Reverse Lunge
4 x 12
CONDITIONING:
12 Min AMRAP with a Partner
You Go I Go Per Movement
100Ft KB Farmers Carry (53/35)
10 KB Deadlifts (53/35)
10 KB Swings (53/35)
CORE/MOBILITY:
:30 Cat/Cow
1 Min Forward Fold
30 Candlesticks
STRENGTH:
10 Min EMOM
1 Power Clean + 1 Hang Power Clean
CONDITIONING:
20 Min Cap
Death my 10 M Run (30 feet)
Min 1: 10M Run
Min 2: 10M Run x 2 (down and back)
Min 3: 10M Run x 3 (down, back, down)
*touch floor past cone on each turnaround
Continue until you miss the minute. If you do, complete 6 burpees each minute until 20 Min is reached.
CORE/MOBILITY:
1 Min Straddle
1 Min Runners Stretch
50 Hollow Rocks
STRENGTH:
Back Squat
5 x 4
CONDITIONING:
For Time:
50/40 Calorie Row
40 Wallballs (20/14)
30 Toes to Bar
20 DB Thrusters (40/25)
10 Bar Muscle Ups (10 C2B + 10 Push Ups)
CORE/MOBILITY:
2 Min Plank Hold (add plate to back if able)
1 Min Upward Dog
1 Min Pigeon
