Call Us:(510) 523-8011 | Email Us

Advanced

3
Oct

2020.10.03 | Advanced

PART 1
7-7-7-7
Front Squats

PART 2
The Russian twists are counted total and not each side.
50-40-30-20-10 repetitions for time:
Double-Unders
Russian Twists (25/15)

2
Oct

2020.10.02 | Advanced

PART 1
“DT”
5 rounds for time:
12 x Deadlifts (155/105)
9 x Hang Power Cleans (155/105)
6 x Push Jerks (155/105)

1
Oct

2020.10.01 | Advanced

PART 1
Rest 1 minute between rounds.
5 rounds each for time:
200m Run

PART 2
Rest 1 minute between rounds.
5 rounds each for time:
12 x Burpees

PART 3
Rest 1 minute between rounds.
5 rounds each for time:
10/8 Calorie Air Bike

30
Sep

2020.09.30 | Advanced

PART 1
The snatches can be broken up in any way as long as 50 are completed for each arm.
For time:
100 x Kettlebell Snatches (53/35)

PART 2
For form:
50 x Sit-Ups
50 x Grasshoppers

29
Sep

2020.09.29 | Advanced

PART 1
The bar must touch the ground and then the chest on the bent over row.
5 rounds for time:
20 Calorie Row
20 x Push Presses (75/55)
20 x Box Jumps (24/20)
20 x Bent Over Rows (75/55)

28
Sep

2020.09.28 | Advanced

PART 1
Every 2 minutes on the minute for 10 rounds:
3 x Deadlifts @75% 1RM
10 x Push-Ups (Hand Release)

PART 2
5 rounds for form:
10 x Front Raises
10 x Side Raises
10 x Bent Over T-Raises