WARM UP 15s Inch Worms :30 Drills: Run Jumping Jacks Lunges Air Squats Straight Leg Situp SKILL 10 Min Double Under Work or 300 DU for Time WOD 10 Min to Complete: 800m Run 3x ME Pullups 10 Min to Complete: 800m Run 3x ME WBS
It has only taken weeks to get these shirts in, but they are finally here! If you have pre-ordered one, they are available for you to pick-up! If you didn’t pre-order a shirt, there are only a handful of each size, so grab one before they’re gone! Men’s Unisex T-shirt in Red and Black (Red
WARM UP 400m Run 1 set Fence Drills 20 Pelvic Raises 20 Scorpions 20 Pushups 20 Lunges Each Leg STRENGTH Every :30 for 4 Min – Perform 1 Squat Clean @ 75% Every :30 for 3 Min – Perform 1 Squat Clean @ 80% Every :30 for 2 Min – Perform 1 Squat Clean @
WARM UP 400m Run 3 Rounds: 20 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Inch Worms STRENGTH 12 Minutes to Find Max Thruster From the Ground WOD 8 Min Ladder: 2, 4, 6, 8… KBS (32/24) Pullups CASH OUT 100 V-Ups
NOTICE: Coach Ursula will NOT be holding an OlyStrong Class this upcoming Monday (9/23). There will be classes on 9/23 and 10/7 to make up for this class. 2ND NOTICE: Coach Nick will NOT be holding his 6PM Barbell Sport Prep Class tonight (9/19). This class will be made up by adding an additional day
WARM UP 800m Run Plyos ENDURANCE 1000m Row for Time Curb to Curb Sled Push for Time WOD 3 Rounds: 21 Thrusters (75/55) 400m Run
WARM UP Shuttle Run + Burpees :30 Drills SKILL Sumo Deadlift Technique WOD 21-15-9 Sumo Deadlift (225/155) Bar Over Burpees Hollow Rocks CASH OUT ???
Well, better late than never they say… We are proud to announce Wallace Schmuck as our September Athlete of the Month. He’s a regular in our evening classes and has become one of our hardest working members day in and day out. Congratulations Wallace and we look forward to seeing you reach and surpass all
WARM UP 3 Rounds: Curb to Curb Run 5 Strict Pullups 10 Lunges 15 Overhead Squats w/PVC STRENGTH 12 Minutes to Find 1 Rep Max Floor Press Then 1 Set of ME Pushups WOD 10 Min AMRAP: 10 Power Snatch (95/65) 10 OHSQ Curb to Curb Run
WARM UP Quick Plyos PVC Warmup Jerk Warmup STRENGTH 12 Minutes to Work up to 1 Rep Max Jerk WOD 1 Min ME C2B Pullups (RX+: Muscle ups) 3 Min AMRAP: 9 Shoulder to Overhead (135/95) 12 T2B 1 Min ME C2B Pullups (RX+: Muscle ups) 3 Min AMRAP: 9 Shoulder to Overhead (135/95) 12
8842 Broadway St.
San Antonio, Texas 78217
