November 20, 2020
Every 4 mins for 20 mins:11 Box Jump Overs, 24/20 in9 Bar Facing Burpees7 Front Squats, 135/95 lbs5 Muscle-ups We are still in the midst of our deload week so the effort can remain moderate if needed. This workout has a low rep scheme which should keep you moving smoothly from one movement to the […]
November 19, 2020
For quality:30 Calorie Bike (moderate pace)Then –3 Rounds:12 Eccentric Alternating Cossack Squats, pick load6 L/6 R Single Arm Reverse Lunge + Strict Press, pick load6 L/6 Tempo Single Leg Romanian Deadlifts, pick loadThen- 400m Run (moderate pace)Then –3 Rounds:6 Eccentric Dumbbell Pullovers, pick load10 Scap Pull-ups + 10 Scap Push-ups5 Tempo Arnold Press, pick loadThen- […]
November 18, 2020
Complete as many rounds as possible in 20 mins of:20 Rope ClimbsRun, 1.5 mi100 AbMat Sit-ups This workout is intended to be done at a moderate pace with an opportunity for you to work on rope climbs. The goal for this workout is to get through 1 round and even then you’ll need to stay […]
November 17, 2020
For quality:3 rounds of:Reverse Sled Drag, pick load, 100 ft10 Goblet Squats, pick loadWall Sit, 30 secsRest 1:30 after each round — then — 3 rounds of:Hand Over Hand Sled Pull, pick load, 50 ft10 Dumbbell Fly, pick loadFreestanding Handstand Hold, 20 secsRest 1:30 after each round Lower Body:This is going to be our heavy […]
November 16, 2020
Deload Week! Every 1 min for 40 mins, alternating between:Bike Calories (moderate pace)10 Med Ball Sit-ups, 20/14 lbs + 5 Strict Pull-upsRow Calories (moderate pace)10 Wall Balls, 20/14 lbs + 5 Push-ups This is a deload week and though the workouts are structured a bit different than our normal training they still pack a punch. […]
November 14, 2020
8am-10am: Open Gym10am: Group WOD AMRAP in 15 mins of:15 Deadlifts, 95/65 lbs12 Back Squats, 95/65 lbs9 Push Press, 95/65 lbs9 Handstand Push-ups12 Pull-ups15 Box Jumps, 24/20 in Light barbell today which means we want you working on cycling reps and doing the majority of the movement unbroken. Some of you may even find it […]
