September 23, 2020
GRUNT WORK Partner WOD5 Rounds each:50′ Sled Drag (heavy)5 Dball over Shoulder50′ Sled Drag One partner is working 1 round of the sled/dball while the other partner is biking for calories. Alternate after each round. Score is total calories on the bike. Team with the most calories for the day gets a recovery drink (1 […]
September 22, 2020
5-4-3-2-1 reps, for time of:Hang Squat Clean, 205/145 lbsBench Press, 205/145 lbs Strict Muscle-up Goal: sub 9 minsNotes: Sub Bench with either DB Bench Press or Floor press depending on class sizes. Sub Strict MU’s with a strict movement. Example, 1:1 Strict Pull-up & Ring Dip Lower rep scheme and heavier weight today so don’t […]
September 21, 2020
Every 1 min for 20 mins, alternating between:20/17 Row CaloriesRest 1 min No barbell today but all the lungs! This rowing EMOM should be something that is challenging to hold onto especially when you pass the halfway mark. For some you may need to back off a few calories so you can keep things consistent […]
September 19, 2020
8am-10am: Open Gym10am: Group WOD For time:50 Wall Balls, 20/14 lbs25 Box Jumps, 24/20 in40 Wall Balls, 20/14 lbs20 Box Jumps, 24/20 in30 Wall Balls, 20/14 lbs15 Box Jumps, 24/20 in20 Wall Balls, 20/14 lbs10 Box Jumps, 24/20 in10 Wall Balls, 20/14 lbs5 Box Jumps, 24/20 inGoal: sub 12 mins Legs and lungs! A bit […]
September 18, 2020
Back Squat 5-3-1-1-1Use the heaviest weight you can for each set.Rest as needed between sets. A heavy day with some back squats! We have a descending rep scheme today which means that you should be working up in weight with each set and avoid setting any 5 or 3 reps maxes. It should be heavy […]
September 17, 2020
As many reps as possible in 7 mins of:Burpee-to-Target, 6 in Oh yes, it’s back. Been a long time since we have done this one! This workout is about pacing but mostly about digging in and getting it done. Athletes who are newer or unfamiliar with how to pace, a good place to start would […]
