June 30, 2022
Thursday 06/30/22 *Reminder - Reserve Your Spot For Class Before You Get To Class. Active And No Rest!! Wod - Death by Calorie Row.. Row the required calories per minute, eg 1:1, 2:2, 3:3, etc etc etc… until unable to complete required number of calories per minute. Then 50-40-30-20-10 Sit Ups 5 Burpees 25-20-15-10-5 Air…
June 29, 2022
Tuesday 06/28/22 It’s Tuesday, Get Over It!! Wod - Severin For Time (40min Cap) A) 1 Round 50 Strict Pull Ups 100 Hand Release Push Ups 5k Run B) 5 Rounds 10 Pull Ups 20 Hand Release Push Ups/HSPU 800m Run C) 10 Rounds 5 C2B Pull Ups 10 Handstand Push Ups 300m Run
June 29, 2022
Wednesday 06/29/22 “I Lift Things Up n Put Them Down!” Wod - 5 x 4min. AMRAPS Buy In - 100m Run 12 Deadlifts @ 95/65 9 Alt. Rev. Lunges @ “ “ 6 Push Presses @ “ “ *Rest 1min. Btwn. Rounds. *Each AMRAP starts w/100m Run Buy In.
June 27, 2022
Monday 06/27/22 Strength - Build to Heavy Set Front Squats - 7sets x 4reps Wod - For Time 6 Rounds 500m Row 12 Front Squats @ 135/95
June 24, 2022
Thursday 06/23/22 Active Recovery Day :) If It Looks Like A Trap, Chances Are It’s A Trap! Skills/Strength - Touch & Go Unbroke Power Cleans - 5 x 3 Wod - For Time 10 Clean & Jerks @ 95/65 21 Pull Ups 500m Row 10 Clean & Jerks @ 115/85 15 Pull Ups 500m Row…
June 24, 2022
R.E.D. Friday 06/24/22 Hero Wod - Randy For Time - 75 Power Snatches @ 75/55 Dedicated to the memory of Randy Simmons, 51 and a 27 year LAPD veteran and SWAT team member, who was killed in the line of duty on February 6, 2008.
June 22, 2022
Wednesday 06/22/22 Warm Up - 3 Rounds w/ Empty Barbell 5 Straight Leg Deadlifts 5 Bent Over Rows 5 Strict Presses 5 Good Mornings 5 Back Squats Strength - Build to Heavy Strict Press - 7 x 4 Wod - For Time Buy In - 300m Run 12-10-8-6-4 Deadlifts @ 155/115 Slam Ball Buy Out…
June 21, 2022
Tuesday 06/21/22 Strength - Build To Heavy 5 Back Squats - 7 x 5 Wod - 15min. AMRAP 5 Burpees 10 KB Sumo Deadlift High Pulls @ 24/16 20 Double Unders 100m Run
June 20, 2022
Monday 06/20/22 Warm Up - 100m Jog 10m Side Shuffle (Down & Back) 10m Side Lunges “ “ 10m PVC Overhead Lunges 10 PVC Overhead Squats 100m Jog Practice - 3-4 x Empty Bar 3 Muscle Snatches 2 Hang Power Snatches 1 Overhead Squat Benchmark Wod - For Time Nancy 5 Rounds 400m Run 15…