3-1

12 min amrap20/17 cal row or bike1 round of Cindy Immediately into 12 min amrap20/17 cal row or bike5 muscle ups14 alt front rack lunges 75/55 Immediately into 12 min amrap20/17 cal row or bike15 kb swings 53/3510 burpees

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2-27

24 minute AMRAP5-10-15-20-25-30-35-…Ground to overhead 135/95 *after each round:Run a 400 (together)Complete 30 sit-ups

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2-25

3×10Z-presses 3×6Tempo DB row (:03 up, :03 pause, :03 down) WOD20-18-16-14-12-10-8-6-4-2Handstand hold (seconds)Hollow rocksSupermansSitups

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2-24

Back Squat7-5-3-1 WOD6 rounds16 plyo skiers5 hspu (elite strict hspu)3 hang squat cleans 155/105 (E185/125)6 strict pullups *since plyo skiers are a new movement for us, I did not prescribe a height, they were prescribed using a 24/20 box. Try...

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2-23

50 Box Jumps (24/20 in)50 Jumping Pull-Ups50 Kettlebell Swings (1/.75 pood)50 Walking Lunges50 Knees-to-Elbows50 Push Press (45/35 lb)50 Superman’s50 Wall Balls (20/14 lb)50 Burpees50 Double-Unders WOD has a 30 minute time cap, if you complete...

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2-20

For Time (with a Partner)50 Pull-Ups75 Wall Ball Shots50 Sit-Ups100 Kettlebell Swings 53/35 Perform every two minutes:10 Burpees

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2-17

1 1/4 front squats3-3-2-2-1 *full squat come up just above parellel drop back into a full squat then up. WOD2 rounds 3 minutesRow or bike cals 3 minutes amrap10 kb swing 53/3510 goblet squat10 kb push press (5 ea. Side) 3 minutesRow or bike cals...

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2-16

we will have open gym starting at 7am If conditions improve we will have the afternoon classes Seated dumbbell strict press3 x 12 with a 3 second descent Glute Bridge3×10 with a3 second descent WOD 35-15-10pullupsBurpee box jumps 24/20...

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Address
64 N Central Dr, O'Fallon, MO 63366
Phone
(636) 544-1542
Open hours
Mon - Sat