Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
BIKE SRINTS
10 sets
20” sprints
40” rest
Rest 3’
7’ amrap
15 V-ups
20 air squats
25 kbs
Rest 2’
5 sets
30” sprints
30” rest
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
5 sets
2:30 on/90sec off
200m run
12 Hang P. Cleans 135/95
12 Box Jump Overs 24/20
Remaining Max HSPU
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
500m row
20 push press (2x DB)
20 lunges (1x DB)
1000m row
20 push press (2x DB)
40 lunges (1x DB)
500m row
20 push press
60 lunges
Every 04:00 starting at 0:00
Complete 12 burpees
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
20 min amrap
20 Single arm OH Lunges 50/35
15 cal Bike
5 wall Climbs
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
30’ emom
A- 15 t2b
B- 25 wall balls
C- 4 wall climbs
D- 200m run
E- rest
Every Saturday. Heats begin 11am.
Registration required to participate.
Arrive 30mins prior to sign in and for athlete briefing.
Oly complex
4 sets @ 65-70-75-75%
1 Clean Pull
1 Hang Squat Clean
1 Squat Clean
1 Jerk
3 Sets
2min max reps/ 1 min rest
100 single Unders
5 Deadlifts 225/145
5 bar hopping Burpees
Max Strict Pull Ups
Then
3 Sets
2min max reps/ 1 min rest
50 Dubz
5 Deadlifts 225/145
5 Bar Hopping burpees
Max Pull Ups
4 rounds
30 Alt DB Snatches 50/35
25 T2B
500m row
Teams of 2
400m run together
2 rounds
50 Hang P. Cleans 135/95
40 Burpee Box jumps 24/20
30 cal bike
400m run together
100 cal Bike
80 Push Press (empty barbell)
60 Box Jump Overs
40 T2B
20 Burpee box Step ups
Arai
Life line
Mashed Monos
Thor
Kody
Movers for Tito
Toll
Henry Sanchez
Stephen W. Groves
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