September 9, 2020
Big Clean Complex 1-1-1-1-15 sets of the following complex :High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk Use the heaviest weight you can […]
September 8, 2020
5 rounds for time of:Run, 400 m7 Muscle-upsEvery time you break complete:20 Double Unders Goal: sub 17 minsNotes: Sub 750 Bike or 500m Row for run Running and muscle-ups with a challenge to go unbroken. The double under penalty is there for those that know they can do sets of 7 muscle-ups while fresh but […]
September 7, 2020
Modified Hours Today!8am-10am: Open Gym10am: Group WOD 2 Rounds for time of:30 Kettlebell Swings, 70/53 lbs30 Burpees Over KettlebellGoblet Lunge + Lunge + Squat, 70/53 lbs, 100 ft30 Toes-to-bars30 L Arm Kettlebell Push Press, 70/53 lbs30 R Arm Kettlebell Push Press, 70/53 lbsGoal: sub 25 mins Chipper today with just you and a kettlebell. Rep […]
September 5, 2020
8am-10am: Open Gym10am: Group WOD Every 4 mins for 12 mins do:Run 400m10 Back Squats, 225/155 lbs— then —Every 4 mins for 12 mins do:Row 500m10 Strict Handstand Push-ups These 3 rounders should be done back-to-back with no rest in between! This workout will have you dabbling back into some intensity by using a heavier […]
September 4, 2020
4 Rounds for quality of:3 Box Jumps10 Banded Push-ups10 Jumping Squats10 Banded Barbell Rows, pick load10 V-ups20 Row Calories Box Jumps- highJumping Squats- add loading if you likeRow Calories- easy to moderate pace Keep this all about explosive power and quality of movement. We are less concerned how quickly you move through the workout and […]
September 3, 2020
Part 1Every 1 min for 3 mins do:2 Snatches, 60% 1RM— then —Every 1 min for 3 mins do:2 Snatches, 65% 1RM— then —Every 1 min for 3 mins do:2 Snatches, 70% 1RMBike or row at a casual pace the remainder of each min. REST 5 Minutes Part 2Every 1 min for 3 mins do:2 […]
