*WE HAVE OFFICIALLY MOVED INTO THE NEW SPACE *
All classes will take place at 21006 N. 22nd St. Phoenix, AZ 85024
Note we still have a ton of rearranging and construction to do however the space is amazing and we hop you love it just as much as we do.
Showers will NOT be available for the next few days as we get a leak fixed.
Parking is in the parking lot facing the street or along 22nd street which is a closer walk than the our old parking lot!
The rig that is currently installed is about 1/4 of the amount of rig we will have....it's just going to take a bit to install all of it so please be patient with us.
Monday
Rx
21-18-15-12-9-6-3 reps for time:
Toes-to-bars
Wall-ball shots (14/20 lb)
Score: Total time
Intermediate
21-18-15-12-9-6-3 reps for time:
Knees-to-chest
Wall-ball shots (10/14 lb)
Score: Total time
Beginner
15-12-9-6-3 reps for time:
Hanging knee raises
Wall-ball shots (6/10 lb)
Skill Work
Post-workout accessory
Dumbbell Walking Lunge 20-20-20
Tuesday
Rx
5 rounds for time:
400-m run
Handstand walk (50 ft)
– Handstand walk 25 ft out and 25 ft back.
Score: Total time
Intermediate
5 rounds for time:
400-m run
10 pike walk with feet on a box, moving right
10 pike walk with feet on a box, moving left
Score: Total time
Beginner
5 rounds for time:
200-m run
Bear crawl (50 ft)
– Bear crawl 25 ft out and 25 ft back.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
20 GHD sit-ups
:30 GHD Superman hold
Wednesday
Rx
10 sets each for time:
200/250-m row
– Rest 1:00 between sets.
– Score the slowest set.
Score: Total time
Intermediate
Same as Rx’d
Score: Total time
Beginner
10 sets each for time:
100/150-m row
– Rest 1:00 between sets.
– Score the slowest set.
Score: Total time
Skill Work
Post-workout accessory
3 sets:
10 Bulgarian split squats/leg
– Use one or two dumbbells to add load as desired.
Thursday
Skill Work
Pre-workout strength
EMOM 5:
5 hang power snatches
– Increase the loading across as many sets as possible.
Rx
For time:
45 strict ring dips
30 hang power snatches (75/115 lb)
60 bar-facing burpees
Score: Total time
Intermediate
For time:
30 Box Dips
30 hang power snatches (65/95 lb)
60 bar-facing burpees
Score: Total time
Beginner
For time:
30 Diamond Push Up From Knees
20 hang power snatches (35/45 lb)
30 bar-facing burpees
Score: Total time
Friday
Rx
7 sets for load:
2 push presses
1 push jerk
Score: Load
Intermediate
Same as Rx’d
Score: Load
Beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout accessory
2 rounds for quality of:
10 Side Plank Dips
10 Side Plank Dips
20 Russian Twists
30 Alternating Plank Shoulder Taps
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