Lanes
Strength, 5rds, every 3:30
3-5 Back Squats
8 Plate Pullover to Press
20 Plate Torso Rotation (1 for 1)
Gentle reminder: To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
12 Min AMRAP
5 Strict Pull Ups
5 Strict DB Presses
5 BJO (+5 every rd) or 3 BJO if higher box (+3)
Boxes
Strength, 6rds, Every 2 min
5 Clean Pulls + Neg DL
add weight as desired
Gentle reminder: To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
18 Min Partner AMRAP
Switch every minute
Buy in (each time)
5 DB Burpees
(w/little jump to close out the rep)
Chipper
400 Jump Ropes
100 KBS
75 Cleans
with time remaining Max Squat Cleans
Lanes
Power, EMOM
4×5 Burpee Broad Jump Box Jump
rest 1 min
4×6 Ball slam into Overthrows
rest 1 min
4×10 Double Pump + Plyo Push Up
Gentle reminder: To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
5 Attempts, 2 min on 1 min off
12 Kip Swings
15 Dips
W/time remaining Max Cal Bike or Rower
Boxes
Gentle reminder: To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
30 Min AMRAP
20 ABMAT Sit Ups
15 KBS (eye Level)
10 Roman Sit Ups
3 Snatches
200/150 Meter Row (Bike)
add 200/150 each rd
Strength, 4rds, Every 90 Seconds
4-6 Barbell DL to Row
15 DB Floor Presses
Gentle reminder:
-To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
-Clothing Order due March 11th
9RFT, 15 min cap
9 Wall Balls (-1 every rd)
9 Pull Ups (-1 every rd)
15 Air Squats
Strength, 4rds, Every 90 Seconds
4-6 Barbell Floor Press
15 DB DL to Row
BOXES
*100 Jump Ropes after every exercise
25 Min AMRAP
20 Strict Presses Barbell
20 Step Ups Holding KB
20 Push Ups
Gentle reminder:
-To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
-Clothing Order due March 11th
ASSIGN BOXES
Tabata – 2 times in a row, 4 times through
Gentle reminder:
-To avoid the system processing a late cancel charge of $5, please cancel class 2 hours before the start of class.
-Clothing Order due March 11th
1 Arm DB Snatch
2 Arm DB Bicep Curl (1 DB)
1 DB Goblet Squat
1 DB Hollow Rock Scissor Kicks
Rower/Bike