Thursday Workout: KBS/BJ, FS/HPC/PP, Run or Row

WOD

Level 1

AMRAP 6:

  • Rusian Kettlebell Swing x 25
  • Box Jump Step Down x 25

Rest 4 Mins

AMRAP 5:

  • Goblet Squat x 12
  • Dumbbell Hang Power Clean x 12
  • Dumbbell Push Press x 12

Rest 3 Mins

For Time:

  • Run x 500m (5 laps in parking lot) or Row x 750m

Level 2

AMRAP 6:

  • Ketlebell Swing (53/35) x 25
  • Box Jump Over (24/20) x 25

Rest 4 Mins

AMRAP 5:

  • Front Squat (95/65) x 15
  • Hang Power Clean (95/65) x 15
  • Push Press (95/65) x 15

Rest 3 Mins

For Time:

  • Run x 800m or Row x 1000m

*Focus on overall pacing with this (i.e don’t go all out on first 2 AMRAPs).

Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • Sun 12/25: Closed
  • Mon 12/26: One class at 10:00AM, Open Gym from 11:00-1:00PM
  • Tue 12/27: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

4 Comments on “Thursday Workout: KBS/BJ, FS/HPC/PP, Run or Row

    • Just realized that I did cleans from the ground instead of Hang Power Cleans… that was silly

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