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Gymsastic Wednesday

  • February 13, 2019

Ring Muscle-up Practice
20 Minutes of RMU Practice & Drills

12 Minute AMRAP:
200 Meter Run
20 Box Jumps (24/20)
5 Ring Muscle-Ups

*Sub RMU for 10 Ring Rows & 10 Push-ups

Double Under Sandwich

  • February 12, 2019

For Time:
75 Double Unders
40 Kettlebell Swings (50/35)
75 Double Unders
40 Hang Power Cleans (75/55)
75 Double Unders

ROMWOD
We’ll be closing out class with ROMWOD to work on mobility

Saturday – 2 Rounder Burner

  • February 9, 2019

Endurance WOD (7:45am)
2 Rounds for Time:
50 Wall Balls (20/14)
25 Burpees
50 Double Unders
25 Calorie Row
Rest 2 Minutes

Community WOD (10:00am)
2 Rounds for Time:
30 Wall Balls (20/14)
15 Burpees
30 Double Unders/60 Singles
15 Calorie Row
Rest 1 Minute

Grrr… You’re a bear!

  • February 7, 2019

Front Squat :
#1:  5 reps @ 70%
#2:  3 reps @ 75%
#3:  3 reps @ 75%
#4:  3 reps @ 80%
#5:  2 reps @ 82.5%

7 Rounds for Time:
100’ Bear Crawl
5 Bear Complex (95/65)
*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down.
* RX+ = 135/95

Front Squat 5-3-3-3-2

  • February 6, 2019
Front Squat for load:
#1: 5 reps @ 70%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 80%
#5: 2 reps @ 82.5%

You’re a Bear!

  • February 6, 2019
7 Rounds for Time:
100’ Bear Crawl
5 Bear Complex (95/65)

*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down.
* RX+ = 135/95

Mountain Climbers & 3 Rounds for Reps

  • February 6, 2019

Tabata Mountain Climbers

3 Rounds for Reps:
3 Minute AMRAP of:
10 Pull-ups
10 V-ups
10 Calorie Row
*Rest 2 Minutes Between 3 Minute AMRAPs

Split Jerk & a 10 Minute AMRAP

  • February 5, 2019

Split Jerk
5×2
Build throughout, up to 85% of 1RM

10 Minute AMRAP:
40 Double Unders
30 Kettlebell Swings (50/35)
20 Burpees

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