November 13, 2021
8am-10am: Open Gym10am: Group WOD “Partner Chief” For 5 cycles, AMRAP in 3 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats Rest 1 min between each cycle.For each cycle restart the AMRAP. Complete in teams of 2; alternate rounds. This team workout is a great option to start tapping back into some intensity. It’s […]
November 12, 2021
Complete as many rounds as possible in 20 mins of:15/12 Calorie Bike (60-70% effort)100m Dball/Sandbag Bear Hug Carry200m Sled Drag This easy AMRAP has some fun elements included for today. The bike should be done at a 60-70% effort, this is not a sprint. Loading on the dball/sandbag should be moderate so you don’t have […]
November 11, 2021
REGULAR HOURS TODAY! In honor of Veterans Day…. “Jack” w/a buddyComplete as many rounds as possible in 20 minutes of:10 Push press (115/75)10 KB Swings (53/35)10 Box jumps (24/20) Note: Partner 1 completes 1 round while partner 2 rests, then switch. Loading should allow for unbroken sets. U.S. Army Staff Sgt. Jack M. Martin III, […]
November 10, 2021
Every 2 mins for 20 mins do:2 Back Squats (60% 1RM)7 Strict Toes-to-bars30 Double Unders This workout gives us the chance to get a bit of loading on our back. Percentage is still light and intended to be that way. The strict toes to bar can be subbed out for a straight leg sit-up if […]
November 9, 2021
Deload week continues… 3 rounds for quality:5 mins of:max distance run, bike or row –then–3 mins of:max rep [ 5 Pull-ups + 10 Push-ups + 15 Air Squats ]–then–1 min of:max rep Kettlebell Swings, 26/18 lbs Complete at an RPE of 6/10 (60% effort) We have a for-quality workout on deck for today! This workout […]
November 8, 2021
DELOAD WEEK! Lower volume, lower intensity and a focus on quality movement..these weeks are so important for you and your ability to continue to progress. If you stay true to the intention of the week you should notice that you feel better going into the next week and that is exactly what we want. Towards […]
