October 9, 2021
8am-10am: Open Gym10am: Group WOD Teams of 3:5 rounds for time of:Dumbbell Bear Crawl, 50/35 lbs, 50 ft10 Alternating DB/KB Snatches, 70/50 lbs5 Back Squats, 245/145 lbs We have a fun team workout on deck for today! Athletes will be getting into groups of 3 and each athlete will start at a different movement. Athletes […]
October 8, 2021
Complete as many rounds as possible in 30 mins of:40/32 Bike CaloriesRun, 400 m Goal: Just get it done We have our longer workout for the week on deck today! This is a super simple workout but this workout also offers a ton of value in terms of providing variance in time domains. The goal […]
October 7, 2021
“Beast 12″For time:25 Walking Lunges20 Pull-ups50 Box Jumps, 20 in20 Double Unders25 Ring Dips20 Knees To Elbows30 Kettlebell Swings, 2/1.5 pood30 Sit-up (standard)s20 Dumbbell Hang Squat Cleans, 35/25 lbs25 Good Mornings30 Wall Balls, 20/14 lbs3 Rope Climbs, 15 ft Goal: Sub 18 min Fun chipper that is actually pretty reasonable to make your way through. […]
October 6, 2021
Part 1Hang Power Clean & Jerk 1 Rep We have a two-part workout today and part #1 will have you build to a heavy single in the hang power clean and push jerk. This will also be used as a primer for the workout allowing you to get some additional warm-up sets prior to starting […]
October 5, 2021
For time:Row, 1000 m75 Thrusters, 75/55 lbsGoal: Sub 10 min We have done this workout in the past and it’s definitely a spicy one! This is going to be our shorter workout for the week and we are looking for a sub 10min time domain. For the row we want you to be pushing hard […]
October 4, 2021
Part 1Pause Back SquatFind 1RM for the day This is our last week of the lower body progressive overload and we will be finishing it off with the pause back squat! The goal for this week is to have you working up in weight from what you did last week so long that you are […]
