October 10, 2020
8am-10am: Open Gym10am: Group WOD 5 rounds, each round for time, of:Sled Drag, 135/95 lbs, 100 mPlate Overhead Lunge + Lunge + Squat, 45/35 lbs, 50 ft3 Pull-ups3 Chest-to-bar Pull-ups3 Bar Muscle-ups Rest 1:30 between each round. Tapping into a bit of intensity if you want it today but if you still need some recovery […]
October 9, 2020
800m Sandbag Shoulder Carry, pick load–– then —3 rounds of:15 Sandbag Deadlifts, pick load15 Sandbag Shoulder-to-Overheads, pick load15 Sandbag Hang Clean & Jerks, pick load— then —800m Sandbag Shoulder Carry Getting some fun, odd object work in the mix. If we’re short on sandbags, feel free to swap out the sandbag with a vest for […]
October 8, 2020
Every 1 min for 20 mins, alternating between:Monostructural Cardio3 Front Squats Start at roughly 60% of your 1RM front squat and add 5-10 lbs each round to find a challenging set of 3. Heavy Day! We are going to be mixing in some easy biking or rowing on the alternating minute of this EMOM to […]
October 7, 2020
Grunt Work! 10 Rounds:5 Pull-ups3 Tire Flips or Dball Over Shoulder1 Manmaker Goal= Get it done Low reps and lots of rounds! This should be something that you can keep moving on and the loading moderate to heavy as the reps are low. NOTE: Tires are dirty so be prepared if that’s your choice of […]
October 6, 2020
Bike, Row or Run for 40 minutesEvery 10 mins complete the following:10 Cossack Squats, pick load10 Band Pull Aparts15 Banded Good Mornings10 Goblet Reverse Lunges, pick load10 Dumbbell Pull-overs, pick load Bit of a different structure than our usual flow workouts so keep the bike, jog, or row at a very moderate pace. This means […]
October 5, 2020
Deload Week!Those who have been around awhile know that every 5 weeks or so we program a deload week. Though this is a deload week some of the workouts will still pose as a bit of a challenge, the overall arching goal and theme is that we lower volume and intensity to help us recover […]
