April 9, 2020
No Zoom classes today! On the 3 min for 21 min: 25/20 Cal Bike Sub 400m run if no bike Changing it up a bit with some more interval based work than sustained effort. This is going to be challenging to hang onto so go in with a gameplan. Some are better at all out […]
April 8, 2020
Chipper!!! 200 Double Under 80 Swings (53/35) 60 T2B 50 /45 Cal Row 40 Box Jump (30/24) 30 Hang Power Clean (155/105) 20 Handstand Push Up 10 Muscle Up Goal: Sub 25 min Been a bit since we have rolled through a chipper so have fun with this one. Goal is under 25 min so […]
April 7, 2020
Zoom classes (Bodyweight version only): 5:30am & noon Week 9 Deadlift 97.5% x 1 rep Deadlift Speed Set: (70%) 2 sets x 3 reps *Do a set every 2 minutes Alright gang!!! Week 9 of our deadlifting program and we are going to have this be our FINAL week of the cycle before testing! This […]
April 6, 2020
Zoom Classes: 5:30am & noon Check our Community FB page or email for the link 3 Rounds: 30 Thruster (95/65) 30 Bar Facing Burpee Goal: Sub 15 min Who doesn’t love these movements! Some higher rep work that will require smart pacing from the start. Be mindful of the thruster and try to control that […]
April 4, 2020
Today we’re going a bit shorter with the first workout of the #supportyourlocalbox WOD Zoom Class at 10am 10-min. AMRAP: 10 Air squats 9 DB Snatches, right arm (50/35) 10 Push-ups 9 DB snatches, left arm Goal= get it done Midline 3 Rounds: 10 Pike Compression :20 sec Superman :20 sec Hollow Rocks Notes: Rest […]
April 3, 2020
“Chad” For Time: 1,000 Box Step-Ups (20 in) Goal: Just get it done Notes: Wear a Ruck Pack (45/35lb) Doing our best to provide the best programming possible while meeting our circumstances. This is the perfect way! Both with the variety of work for the week as well as what hero workouts are all […]
