MONDAY
SWOD: ON A 5:00 RUNNING CLOCK… Practice Heaving Snatch Balance with Light Weight into…
ON A 10:00 RUNNING CLOCK… Build a Moderate-Heavy Complex of: 1 Power Snatch + 1 Squat Snatch
WOD: 4 SETS AMRAP x 3 MINUTES
3 …
Monday, 7/27
WOD: FOR TIME
100 DB Front Squats (40/30)
*Every minute including at 0:00, perform 5 Burpees
Tuesday, 7/28
SWOD: Build to a Heavy Complex
1 Clean Deadlift + 1 Power Clean & Jerk*
*Build past workout weight. Reset …
Monday, 7/20
WOD: FOR TIME
150 Double Unders
50/40 Cal Row
30 Push Jerks (155/105)
30 Hang Power Cleans
30 DB Burpees (40/30)
150 Double Unders
50/40 Cal Row
Tuesday, 7/21
SWOD: EMOM x 12 MINUTES
Min 1 – 0:45 …
Monday
SWOD
MUSCLE-UP (8 min)
Step 1 — PRACTICE FALSE GRIP
Step 2 — PRACTICE JUMPING TRANSITION / LOW TRANSITION
Step 3 — PRACTICE FULL REPS / BURPEE PULL-UP
DEADLIFT (10 min)
FOCUS 1 — BREATH IN AND BRACE
FOCUS …
Monday
SWOD
ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk
WOD
FOR TIME*
15-12-9-6-3
Deadlift (155/95)
Push Jerk
*Complete a 200m Run after each full set.
Tuesday
SWOD
EMOM x 12 MINUTES
MIN 1 – 0:50 …
Our adjusted schedule will affect both locations:
Friday, July 3 – Closed at 6:30pm
Last class of the day is 5:15pm
Saturday, July 4 – Closed for the holiday
Have a happy and safe holiday!
…Monday 6/29
SWOD
E2MOM x 12 MINUTES
1 Snatch Deadlift
1 Hang Power Snatch
1 Power Snatch
WOD
AMRAP x 12 MINUTES
5 Power Snatches (115/75)
15 Box Jump Overs (24/20)
25/20 Cal Row
Tuesday 6/30
SWOD
ON A 12:00 …
Gym Workout
| Week of 6/21/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| Question of the Day | What’s something nice you’ve done for someone recently? | If you could be the best at something, what would it be? | What’s on your wish | |||
In Class:
| Week of 6/15/2020 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Announcements | ||||||
| Question of the Day | What is the best thing that has happened this year? | What’s one habit you were able to adopt during quarantine? | If you could pick | |||
We are incredibly excited to share that Governor Newsom announced on Friday that gyms are allowed to open as of Friday, June 12. After reviewing the guidelines, we are adjusting our operations accordingly to ensure the safety of our members …