2 Sets of Max Reps in 30 Seconds
Sweat and Train
4 Sets:
AMRAP 4:
12 Strict Pull-ups
12 Strict Ring Dips
7 Burpee Box Jump Overs (24″/20″)
Max Calorie Bike
Rest 2 Minutes Between Sets
Compete
4 Sets:
AMRAP 4:
7 Ring Muscle-ups
7 Burpee Box Jump Overs (24″/20″)
Max Calorie Bike
Rest 2 Minutes Between Sets
7-7-5-5-3-3
Tabata Row
Rest 1 Minute
Tabata Air Squats
Rest 1 Minute
Tabata Row
Compare Score to 01.16.21
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AMRAP 17:
40 Bar Facing Burpees
30 Snatches (75/45)
30 Bar Facing Burpees
30 Snatches (135/75)
20 Bar Facing Burpees
30 Snatches (165/100)
10 Bar Facing Burpees
Max Snatches (210/120)
CV Bulletin
From 0:00 – 7:00,
3 Rounds for Time:
21/15 Calorie Bike
15 Chest to Bar Pull-ups
9 Thrusters (115/80)
From 7:00 – 9:00,
Rest
From 9:00 – 16:00,
EMOM x 7:
1 Clean and Jerk
Set 1: 65%
Set 2: 65%
Set 3: 75%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Set 7: 80%
Set 1: Max Reps at 70%
Set 2: Max Reps at 63%
Set 3: Max Reps at 55%
Set 4: Max Reps at 45%
Rest 2 Minutes Between Sets
Sweat
2 Rounds:
50 Calorie Row
40 Dumbbell Snatches (35/20)
30 Wallballs (14/10)
20 Double Dumbbell Push Press (35s/20s)
15 Pull-ups
Train
2 Rounds:
50 Calorie Row
40 Dumbbell Snatches (50/35)
30 Wallballs (20/14)
20 Double Dumbbell Strict Press (50s/35s)
15 Strict Pull-ups
Compete
2 Rounds:
50 Calorie Row
40 Dumbbell Snatches (50/35)
30 Wallballs (20/14)
20 Wall Walks
10 Ring Muscle-ups
5 Rounds:
500/400 Meter Row
1,000/800 Meter Bike
Rest 1 Minute
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All classes are free today! All you need to do is fill out our online waiver!
Sweat
For Time:
100 Double Unders
27 Deadlifts (135/95)
27 Toes to Bar
100 Double Unders
21 Deadlifts (155/105)
21 Toes to Bar
100 Double Unders
15 Deadlifts (185/135)
15 Toes to Bar
100 Double Unders
9 Deadlifts (205/145)
9 Toes to Bar
Train
For Time:
100 Double Unders
27 Deadlifts (185/135)
27 Toes to Bar
100 Double Unders
21 Deadlifts (205/145)
21 Toes to Bar
100 Double Unders
15 Deadlifts (225/155)
15 Toes to Bar
100 Double Unders
9 Deadlifts (245/165)
9 Toes to Bar
Compete
For Time:
100 Double Unders
27 Deadlifts (205/145)
27 Toes to Bar
100 Double Unders
21 Deadlifts (225/155)
21 Toes to Bar
100 Double Unders
15 Deadlifts (275/185)
15 Toes to Bar
100 Double Unders
9 Deadlifts (315/205)
9 Toes to Bar
Sweat
5 Sets:
AMRAP 2:
3 Rope Climbs
Max Thrusters (75/55)
Rest 2 Minutes Between Sets
Train
5 Sets:
AMRAP 2:
3 Rope Climbs
Max Thrusters (95/65)
Rest 2 Minutes Between Sets
Compete
5 Sets:
AMRAP 2:
3 Rope Climbs
Max Thrusters (115/85)
Rest 2 Minutes Between Sets
For Time:
30 Back Squats (135/95)
500 Meter Row
1,500 Meter Bike
Sweat
AMRAP 14:
15 Pull-ups
50 Wall Balls (14/10)
100 Double Unders
Train
AMRAP 14:
10 Strict Pull-ups
50 Wall Balls (20/14)
100 Double Unders
Compete
AMRAP 14:
7 Ring Muscle-ups
50 Wall Balls (20/14)
100 Double Unders
CV Bulletin
Back to normal schedule today!
Open gym from 8-11am.