May 15, 2021
8am-10am: Open Gym10am: Group WOD Team WorkoutFor time:Sled Drag, 90/70 lbs, 1 miFarmers Carry, 53/35 lbs, 1 mi Teams of 2 complete the sled drag AND farmers carry. One person drags the sled while the other does the farmers carry. You can only drag the sled while your partner is doing the farmers carry and […]
May 14, 2021
Part 1Every 1 min for 10 mins do:2 Banded Deadlifts, pick load5 Push-ups Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep. Directly into part 2… Part 2Every 1 min for 10 mins do:2 Back Squats, 50% 1RM5 Box Jumps Focus on SPEED for the back […]
May 13, 2021
Alt. EMOM x 30 mins:Every 5 mins for 30 mins, alternating between:(A)Run, 400m15 Kettlebell Swings( 53/35) 8 Pull-ups(B)15 Wall Balls (20/14)12/9 Row Calories 6 Handstand Push-ups This workout will give us the chance to get in some intensity but also limit it with the on the 5 minute structure. Rounds 1, 3, and 5 will […]
May 12, 2021
1 Mile Jog THEN – Stretch & StrengthenFor quality:3×6 L/6 R Eccentric Bulgarian Split SquatsStanding Hamstring Stretch, 1 min/ea.Pigeon Stretch, L 1:30/R 1:302×10 Tempo Squats, pick load200 Seated Banded Leg CurlsBanded Lateral Walk, 2x L 50 ft/R 50 ft— then —3×6 Eccentric Dumbbell Pull-Overs, pick loadPec Stretch, L 1:30/R 1:30Roll/Smash Upper Back, 2 mins2×10 Tempo […]
May 11, 2021
EMOM 15 Minutes, alternating between:Min 1: 5 Strict Ring Muscle-ups (see variation below)Min 2: 4x 1 Power Clean + 1 Front Squat + 1 Push Jerks, pick loadMin 3: 5 Box Jumps We have an EMOM on deck for today and this one will be focusing on some higher skill work! For the strict ring […]
May 10, 2021
DELOAD WEEK!We are starting our deload week off with a flow workout and this will be our longer workout of the week! The focus for our deload weeks is to help you recover so that you can come back well-rested and stronger. The overall goal for the week is going to be moderate loading and […]
