STRENGTH
PAUSE OHS
5 SETS OF 3 WITH FULL PAUSE IN BOTTOM
WORKOUT
5RFT
10 T2B
10 SQUAT SNATCHES
20 CAL MACHINE #135/95
CAP 22M
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MATT
"Matt embodies the essence of the word community. He is the man on the other side of the camera taking all those action pictures of us. Those pictures go along way for each of us individually and as a community.
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ALLEN
"Allen has been a joy to coach ever since he walked into the Circhiit back in November. Allen is self-motivated, works hard, and most importantly - CONSISTENT.
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CORA
"Cora has been part of our Kids program for almost 8 months now, and has been such a wonderful addition to our community! She has such a positive disposition, constant smiles and exudes positivity and joy in every class.
STRENGTH
EVERY 3:00 X 5 ROUNDS
10-8-6-4-2 DEADLIFTS*
1:00 PLANK HOLD
*BUILD IN WEIGHT ON DL
CONDITIONING
EVERY 5:00 X 4 ROUNDS
50 DOUBLE UNDERS (100 SU)
50/40 CAL MACHINE
WORKOUT WITH PARTNER IN 20 MINUTES
ACCUMULATE
MAX DISTANCE ROW
MAX BURPEE BOX JUMP OVERS
*EACH PARTNER STARTS ON DIFFERENT MOVEMENT **
SWITCH EVERY 2 MINUTES
REST 5:00
SKILL
EMOM 10
O- 10 TOES TO BAR
E- 10 ALT HANG DB SNATCH
WORKOUT
"RANDY"
75 POWER SNATCHES FOR TIME #75/55
12M CAP
5 RFT
20 KETTLEBELL SWINGS
20 BURPEES #53/35
15M CAP
AMRAP 15
200M RUN
20 ALT LUNGES + PLATE OVERHEAD
10 WEIGHTED SIT UPS + PLATE OVER HEAD
STRENGTH
EMOM 10
2 FROM FLOOR PUSH JERK WITH :03 PAUSE IN CATCH
WORKOUT
3 RFT 500M ROW
25 DUAL DB PUSH PRESS
25 PUSH UPS
SKILL
STRICT PULL UP REVIEW
WORKOUT
AMRAP 20
5 STRICT PULL UPS
10 DB BENCH PRESS #35X2/20X2 200M RUN *USE 2 DB'S
ACCESSORY WORK
3 ROUNDS OF 10 REVERSE FLYS