March 24, 2021
Build-the-Base Complete as many rounds as possible in 30 mins of:Bike, 75015 No Push-up Burpee + SquatsL-Sit, 15 secsBike, 75014 Alternating Single Arm Kettlebell Swings, 53/35 lbs5 Strict Toes-to-bars 30 min AMRAP today with some longer bike efforts. This is written with a 1 km Echo Bike and have you focus on sustained efforts. The […]
March 23, 2021
For time:30 Clean & Jerks, 135/95 lbs40 Box Jump Overs, 24/20 in15 Clean & Jerks, 135/95 lbs20 Box Jump Overs, 24/20 in Goal: sub 15 mins The clean and jerk has moderate weight on the barbell. Think what you would use for Grace. This should be a weight that you can cycle for reps but […]
March 22, 2021
Pause Squat Clean & Jerk 2-2-2-2-2 Use the heaviest weight you can for each set.Rest as needed between sets. Working with sets of 2 today and you should drop the bar between each set. The 3 second pause is just below the knee which will force you to focus on good mechanics in as you […]
March 19, 2021
Open Workout 21.2 10 DB Snatches (50/35)15 Burpee Box Jump Overs (24/20)20 DB Snatches15 Burpee Box Jump Overs30 DB Snatches15 Burpee Box Jump Overs40 DB Snatches15 Burpee Box Jump Overs50 DB Snatches15 Burpee Box Jump Overs Time Cap: 20 Minutes This may look a bit familiar to some that have been around awhile. 17.1 repeat! […]
March 18, 2021
Business as usual… Build-the-Base AMRAP 1Complete as many rounds as possible in 15 mins of:30/25 Row/Bike Calories5 Parallette Shoot Throughs10 Parallette Push-ups15 Goblet Squats, 35/26 lbs Immediately into the next AMRAP… AMRAP 2Complete as many rounds as possible in 15 mins of:30/25 Row/Bike Calories5 Strict Toes-to-bars10 Kettlebell Z Press, 35/26 lbs15 Double Kettlebell Deadlifts, 35/26 […]
March 17, 2021
CLOSED today due to accumulated snow! Hoping to reopen Thursday, March 18th! At-Home WorkoutAMRAP 15 minutes:32 Alternating Lunges16 Alternating Plank-ups8 Burpees Over Object
