August 8, 2020
8am-10am: Open Gym10am: Group WOD For Time:200/175 Calorie Bike10 Rounds: 15 Wall Ball (20/14) – 50 Double UnderGoal: Sub 30 min Long workout today which is the whole idea. If you don’t have a bike you can sub out the same amount of calories on a rower. Same goes with a run. We are looking […]
August 6, 2020
AMRAP 12 min3-6-9-12-15…Cal RowFront Squat (135/95)Notes: If you get through the round of 21 reps stop and log the workout “For Time” An “up ladder” with lungs and legs! The row is going to be relatively easy to start and the workout will feel like there are quite a few transitions to start but this […]
August 5, 2020
“Randy”For Time:75 Power Snatch (75/55)Goal: Sub 8 min Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Classic hero workout with just you and the barbell. Light weight so this […]
August 4, 2020
Back Rack Lunge4 x 10 (5/leg) Strict Press4 x 8Notes: Superset Exercises if you like. Heavy day!! Back rack lunge should come from a rack today. Be smart with the loading since there isn’t much of a bail out here in the event of a failed rep. The loading should be heavy but allowed for […]
August 3, 2020
Power Clean and Jerk15 min to Build Up to a heavy single for the day Keeping it simple and building up to a heavy single in 15 min. This should be a power clean today and it will work as a great warm up for the 10 rounder as well. Create good habits here and […]
August 1, 2020
8am-10am: Open Gym10am: Group WOD For Time:40/35 Cal Bike20 Back Squat (225/155)20/17 Cal Bike10 Back Squat (225/155)Goal: Sub 10 min The bike should be a fast pace on this but something you can get to work with on the barbell right away. Loading on the bar is something you should be able to get 20 […]
