April 23, 2021
Build-the-BaseComplete as many rounds as possible in 30 mins of:3 Mins. max rep Row/Bike Calories50 Double Unders3 Front Squats, pick load1 Legless Rope Climb *Front Squats- Start at 65-70% 1RMEach new round add 10 lbs to your front squat. Our longer workout for the week! Choose bike or row and keep that movement consistent if […]
April 22, 2021
Back Squat 6-4-2 This is our third week of working through a simple linear progression with this lift. Again, the goal is to see the loading go up on the barbell for all of our work sets since we have lower rep schemes set up for the day. Reminder that we aren’t going for broke […]
April 21, 2021
Fight Gone Bad3 rounds, 1 min per station, for max reps of:Wall Ball, 20/14 lbs, 10/9 ftSumo Deadlift High-pull, 75/55 lbsBox Jump, 20 inPush Press, 75/55 lbsRow CalorieRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. Goal: Compare to previous score or set a […]
April 20, 2021
AMRAP 15 mins of:3x 3 Burpee Pull-ups + 9 Air Squats18/15 Bike CaloriesGoal: 6+ rounds A fun and different bodyweight complex for us to tackle today along with a bike distance that will create more of a sprint. The burpee pull-up/squat complex will be one that is easy to slow down on so focus on […]
April 19, 2021
1 Power Snatch + 1 Squat Snatch 1-1-1-1-1 After warming up, take 5 sets to find your max weight for the complex for today. Our complex today will be dictated on either the power or squat variation. Let this be the guide to the loading and focus on quality movement that creates good habits while […]
April 17, 2021
8am-10am: Open Gym10am: Group WOD AMRAP 5 minutes:Run, 600 mmax reps in remaining time Box Jump Overs, 24/20 in— then —AMRAP 5 minutes:Run, 600 mmax reps in remaining time Push Press, 135/95 lbs— then —AMRAP 5 minutes:Run, 600 mmax distance in remaining time Dumbbell Bear Crawl, 50/35 lbs Goal: Have 1:30-2 mins to work on […]
