May 22, 2020
Row5 x 500 metersNotes: Rest 2 min between efforts These are row sprints! Having said that the goal is to have consistency across all your intervals. See if you can keep each effort within :10 sec of one another so you should be thinking of 90-95% effort here for your first interval and hanging on […]
May 21, 2020
Zoom @ 5am AMRAP 7 min10 Medball Clean (20/14)10 BurpeeGoal: 7+ Rounds This is our “benchmark” for the week. It’s an OLD workout we used to do at Level 1’s waaaayy back. It was 7 reps of each though so we changed it up just a touch. It’s a true burner if you really go […]
May 20, 2020
For Time100 meter Front Rack Walking Lunge Goal: Sub 15 minNotes: Every 10 steps complete 3 Thrusters This is a grinder for sure. Start with the walking lunge and every 10 steps complete 3 thrusters with your DB’s/KB’s/Sandbag. Don’t rush things and once you get a bit into the workout you should be able to […]
May 19, 2020
Zoom @ 5am 4 Rounds for time:400m Run7 Dball Over Shoulder 100′ Bearhug CarryGoal: sub 15Notes: Sub Double KB Clean for Dball if needed Fun one to get the heart rate up and move heavy loads. Pay attention to keeping that midline in check on both the Dball Over Shoulder and Bearhug Carry. Carry should […]
May 18, 2020
Zoom @ 5am Possible EMOM 16 min:Min 1: 5 Power Snatch (135/95)Min 2: Run 200 metersMin 3: 15 Pull UpMin 4: 60 Double Under Fun mix of movements today that will present some kind of challenge to us all along the way. Snatch weight should be something you are doing singles with. We are still […]
May 16, 2020
8am-10am: Open Gym10am: Group WOD Class sizes are up to 10 now! Be sure to reserve your spot on ZenPlanner. For Time:50-35-20Swing (53/35)Box Jump Over (24/20)BurpeeGoal: Sub 20 min Some higher rep work to finish off the week. All these movements will be contributing to getting your heart rate up quite a bit so pacing […]
