120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Our 5am/830am will be ran open gym style but we are back to normal for the Evening Classes Today! We hope you enjoy this hump day and come ready to work!!!20 June
EMOM alt for 10 Min
--Snatch 2 in below the knee x 2
--15 Abmat Situps
Burpee Box Jump
Gym partners just make life better!
Tomorrow is our partner workout, tag your partner and come join us.
Teams of 2
Row 150 cals (switch every 10 cals)100 WBS 20/1450 Power Snatches 75/5525 Box Jump Overs 24/20
Swinging our way to the weekend like a boss!!
Skill/StrengthEMOM alt for 10 min--5 Deadlift at 75%--6 Strict Handstand Pushups
Work CapacityEvery 4 min for 16 min100 feet Lunges15 Deadlift 185/13515/10 Cal Row
We had an amazing start to our week! Let's hit it hard tomorrow!
Warm upTall Cean 3x3
EMOM for 10 min alt-Mid Thigh Hang Clean x 3-15 V-Ups
Work CapacityFor Time:21 Lateral Barbell Burpees21 Power Cleans (135/95)15 Lateral Barbell Burpees15 Hang Squat Cleans (135/95)9 Lateral Barbell Burpees9 Thrusters (135/95)
Throwdown Thursday going down at AON!
Remember tomorrow evening there is only the 5:30pm class.
Aerobic CapacityRun 1 mile for Time**Try to set a new PR **
Skill/StrengthTake 15 min to build to Heavy Back Squat
It's the small things that can make the biggest difference!
Don't skip the small stuff!
3 Sets of 3 Tall Snatch
Skill/StrengthEMOM alt 10 min--High Hang Snatch x 2--10 KB Russian twist 35/25
Work Capacity3 Rounds, For Time:Run 400m25 Wallballs (20/14)20 1-Arm Dumbbell Hang Clean and Jerks (50/35)
We don't ask a lot...just your commitment and for you to trust the process.
Warm Up3 Sets of 3 Tall Clean
Skill/StrengthEMOM alt 10 min
-High Hang Clean x 2-25 Sec Hollow Hold
Work CapacityFor Time:50-40-30-20-10: AbMat Sit-Ups25-20-15-10-5: Calorie Row10-8-6-4-2: Deadlifts (275/185)
Whew, what a workout today!!! The weather was hot, the workout was long, but we killed it!!
Tomorrow is our partner workout, so come have fun!
Team of 2
25 min Amrap12/9 cal row10 Burpee over the rower100m Med ball run 20/14
*each person does a round*
Greatness inspires greatness.
You guys show up every day ready to tackle anything. Believe it or not it inspires us to give it all we have everyday!
Keep it up!
Tomorrow is a fun one!!
Full Class Mashup
15 Min Amrap15 Power Snatches 75/5530 Double Unders/90 Singles15 WBS30 Double Unders/90 Singles
Rest 2 min
125 ABmat Situps for Time
Every 3 min for 15 minRun 300m7 Pullups10 Air Squats
Hats off to our newbies, Katie, Blake and Lauren for working hard through today's partner workout!!!
Keep it up crew, you're doing great!!
Skill/Strength8 Sets 4 Back SquatsBuild to Heavy
Work Capacity21-15-9Deadlifts 225/135Run 400m
You've got to want it! Excuses are easily found, success requires work!
Take 10 min to Build to Heavy Jerk
Work CapacityIn teams of two Complete 2 Rounds ofRow 1500 (250m Intervals)45 DB/KB Snatch 55/35Row 1500m45 STO 135/95
We had an amazing Memorial Day morning with our gym family!
Tomorrow we will run regular operating hours but it will be open gym.
See ya tomorrow!!