June 12, 2020
“Not Quite Fran”0-2 min: 21 Thruster2-4 min: 21 Strict Pull Up4-6 min: 15 Thruster6-8 min: 15 Strict Pull Up8-10 min: 9 Thruster10-12 min: 9 Strict Pull Up This is another workout where loading is a bit of the focus but we still want you able to recover with a 1 minute rest before starting the […]
June 11, 2020
Grunt Style Deload800m Run400m Dball/Sandbag Bearhug Carry (100/70)200m Sled Drag (Moderate)Goal: Get it doneNote: On Bearhug Carry, each time you drop the weight complete 3 ground to over shoulder before starting the carry again. You may also sub a double KB Front Rack Carry and do 3 Cleans each time you rest. Post Work10/ea. High […]
June 10, 2020
EMOM 20 minMin 1: 3 Deadlift, 3 Front Squat, 3 Push PressMin 2: 1 Round of “Cindy” (5 pull up, 10 push up, 15 squats)Notes: Adjust loading as you like on each round for the barbell complex. You should be completing it within :30 sec or less. The complex in this workout should have a […]
June 9, 2020
Deload week continues… Flow Workout5 min Row40 Mini Band Good Morning10 Hanging Hip Touch5 Turkish Get Up/Side5 min Bike40 Band Face Pull20 Band Pull Apart10 Scap Push Up5 min Run20 Alternating Single Leg Box Step Up10 Cossack Squat5 Wall Walk Mix of dynamic mobility and a touch higher rep work while we work to get […]
June 8, 2020
Deload Week! Starting off the deload week with the focus and efforts on productive workouts allowing for recovery. Keep in mind that these serve a purpose to our progress and are important to our overall gains so make the most of this week, take care of any nagging tweaks and avoid them becoming more than […]
June 6, 2020
8am-10am: Open Gym10am: Group WOD For TimeBuy In: 800 meter Run21-15-9 Deadlift (225/155)12-9-6 Bar Muscle UpCash Out: 800 meter RunGoal: Sub 15 min Swap out 1000 meter row for the run if needed but if you’re healthy get out there for that run! The deadlift/bar muscle up is going to be grippy! Might consider breaking […]
