October 17, 2020
8am-10am: Open Gym10am: Group WOD For time:15 Deadlifts, 315/225 lbs15 Bar Muscle-upsRun, 400 m12 Deadlifts, 315/225 lbs12 Bar Muscle-upsRun, 400 m9 Deadlifts, 315/225 lbs9 Bar Muscle-upsRun, 400 m Goal: sub 14 mins The deadlift/muscle up combo is always a challenging one. More midline involved than we think and it will show in this workout. Loading […]
October 16, 2020
For time:100 Dumbbell Box Step Overs, 40/30 lbsEvery 1 min complete:3 Dumbbell Power Clean & Jerks, 40/30 lbs Goal: sub 15 mins Revisiting this one from 11/28! It’s a grind of a workout but a great one as well. The workout starts with the 3 clean and jerks with the DB’s and this does come […]
October 15, 2020
For time:600m Run50/45 Bike Calories50/45 Row Calories Goal: sub 10 mins This workout is going to be all about pushing hard! The goal time is 10 minutes but a few minutes over is ok. For those that think this will take close to 15 minutes cut back on the number of calories for each machine. […]
October 14, 2020
WE ARE FINALLY MOVED IN!!! See you all at the new space today 🙂 2 rounds for time of:20 Power Cleans, 135/95 lbs25 Ring Push-ups20 Front Squats, 135/95 lbs25 Pull-ups20 Push Jerks, 135/95 lbs25 Toes-to-bars Goal: sub 20 mins Rep ranges that are just enough to make you feel a bit uncomfortable and force you […]
October 13, 2020
Heavy Day! Squat Snatch 3-3-2-2-1 Use the heaviest weight you can for each set.Rest as needed between sets. Full squat snatch today with some varying rep schemes but lower volume. “Perfect” movement and consistency across all sets should be the focus here. Adjust loading as necessary. The warm up will be focused around getting you […]
October 12, 2020
REMINDER…6:15am in now 6am! Every 1 min for 12 mins, alternating between:Run, 200 m20 Box Jumps, 24/20 in20 Kettlebell Swings, 70/53 lbs Starting Monday off with a spicy EMOM! This is going to be a turn and burn kind of workout with minimal rest between each movement. Many will have to lower the distance on […]
