2 / 26 / 2020

E2MOM 8 min
D Bell Bench Press x 10

Weightvest Wednesday
Death By:

10M Sprint

2 / 25 / 2020

E2MOM 10 min
Deficit Hip Thrust x 8

“Fran”
21-15-9

Thrusters 95/65
Pullups

8 Min Cap

2 / 24 / 2020

E2MOM 8 min
Barbell Complex – Ascending
Hang Power Snatch
Power Snatch
Full Snatch

2 Person Team
8 Rounds – 2:00 Each

Min 1
30 SDHP 75/55
Max Cals Echo Bike
Min 2
30 Hang Power Snatch 75/55
Max Cals Rower

1 Partner working at a time. Partition reps any way. Score is Total Cals for all Rounds.

2 / 22 / 2020

“Wittman”
7 Rounds

15 K Bell Swings 1.5/1
15 Power Cleans 95/65
15 Box Jumps 24/20

2 / 21 / 2020

15 Min Clock
Core Smash

Accumulate 150 Points
5 Sec L-Sit – 3 Points
Strict T2B – 3 Points
10 Sec Hollow Hold – 2 Points
Hanging Leg Raise – 2 Points
Hanging Knee Raise – 1 Point
Turkish Situp – 1 Point

E2MOM 10 min
Incline Bench Press x 8

EMOM 5 min
D Bell Chest Flys x 8

2 / 20 / 2020

EMOM 6 min
Ring Muscle Ups
Pick a number and hit it every round

AMRAP 15
8 T2B
6 HSPU
4 Clean and Jerks 155/105

2 / 19 / 2020

E2MOM 10 min
Back Squat x 8 @ 45%
3 Sec Negative

Weightvest Wednesday
4 Rounds

10 Burpee Box Step Overs 24/20
10 Burpees To Target 6″
Rest 1 Min Between

16 Min Cap

2 / 18 / 2020

EMOM 6 min
Banded Bicep Curl x 8
3 Sec Negative

E2MOM 20 min
Alternate Rounds Between
The Following:

1 – Row Cals 35/25
Or Bike Cals 30/20 (RX+)
2 – AMRAP 90 Sec
5 Pullups
10 Pushups
15 Air Squats

2 / 17 / 2020

*** There will be no 4:15 class today.***

E2MOM 8 min
Ring Dip x 6
3 Sec Negative

8 Rounds
12 Deadlifts 135/95
Run 100M

18 Min Cap

2 / 15 / 2020

3 Person Team
AMRAP 30 min

Echo Bike 15/12
8 Hang Power Snatch 95/65
5 T2B

Once all 3 teammates complete a round perform:
15 Synchro Wall Balls 20/14