AMRAP 20
10 power snatches (115/75)
20 ring dips
30 SA DB OH walking lunge steps (50/35)
40 K2E
Posted on 12/12/2019 at 12:00 AM
EMOM 18
Min 1) Max unbroken strict pull-ups
Min 2) 10 push press (AHAP)
Min 3) 100’ KB suitcase carry (50’ R, 50’ L) (AHAP)
Posted on 12/11/2019 at 12:00 AM
EMOM 8
Hang power clean + hang squat clean + front squat
Then, in 5 minutes, build to a heavy single hang squat clean
Then...
For time:
30 cal row
50 KBS (53/35)
30 cal row
Posted on 12/10/2019 at 12:00 AM
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
*40 min cap
Posted on 12/09/2019 at 12:00 AM
Deadlift - 3,3,3,3
Then...
WIth a partner, AMRAP 5:
Glute ham raises
Rest 2 mins
With a partner, AMRAP 5:
Barbell hip thrusts (AHAP)
Posted on 12/06/2019 at 12:00 AM
EMOM 15
Min 1) 16 strict push-ups
Min 2) 12 alt pistols
Min 3) 8 strict pull-ups
Then...
For time:
30 cal bike
30 burpees
*5 min time cap
Posted on 12/05/2019 at 12:00 AM
EMOM 5
8 DB strict press (AHAP)
Then...
AMRAP 15
200m run
Max unbroken pull-ups
200m run
Max unbroken T2B
200m run
Max unbroken DB push press (50/35)
200m run
Max unbroken wallballs (20/14)
Posted on 12/04/2019 at 12:00 AM
3 rounds of:
90s max rope climbs
90s rest
90s max front squat (155/105)
90s rest
90s max handstand push-ups
90s rest
Posted on 12/03/2019 at 12:00 AM
With a continuously running clock, complete four 8-minute rounds of:
800m run
Then, AMRAP of:
Cal row (Rds 1&3)
DUs (Rds 2&4)
Posted on 12/02/2019 at 10:02 AM
Heads up, folks! In honor of the Thanksgiving holiday, we will follow an alternate schedule next week. Class schedules will be as follows:
Monday: 6am, 10am, 2pm, 5pm, SM101 at 6pm
Tuesday: 6am, 10am, 2pm, 5pm
Wednesday: 6am, 10am, 2pm, 4pm, SM101 at 5pm
Thursday: no classes
Friday: no classes
Saturday: 8am
Plan your fitness out for the Thanksgiving week now, and we wish you all a merry holiday among friends and family.
We all have a lot to be thankful for, and you’re on our list. Thanks for being an integral part of our No Boundaries family!
- PS
2k row time trial
Then...
For quality:
100 hamstring curls
100 hip thrusts
Posted on 11/22/2019 at 12:00 AM