Assault Bikes 2 minutes

Crossover Symmetry

15 Hip Extensions on the GHD


Banded Overhead Samson Stretch

15 Waiter Bows

Clean review


Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Clean

Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.



For time:

10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Pull-Ups



For time:

10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans

Time cap of 14 minutes.


Mash Quads with Barbell/KB

Roll Posterior

LAX to Plantar Fascia


Box Brief:

*****As a reminder please keep kids off the gym floor at all times., that includes both the new training studio and main gym area.

******Intramural Open: This week the challenge is the a Random Act of Kindness.  Be sure to capture it and post it up….this is more about you experiencing the joy of making someone feel special and making a difference in our community.


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