March 22, 2022
AMRAP 30 minutes:2 rounds of:5 Strict Pull-ups10 Push-ups15 Air Squats–then–Row, 500/400 m Goal: 8+ rounds Today’s AMRAP is focused on long duration with sustained effort and some strict gymnastics movements. If you struggle with strict pull ups I would suggest doing less reps or subbing out a ring row or banded pull up option. Avoid […]
March 21, 2022
Push Press 10-8-6-4-2 Starting our week off with a heavy day! We have upper body pressing with the push press. Notice that this is a descending rep scheme. With each set we want you to lift the most amount of weight so long that you are feeling good and moving well. Ideally, you are building […]
March 19, 2022
8am-10am: Open Gym10am: Group WOD 5 rounds for time of:Run, 200 mSled Drag, pick load, 100 ft5 Double KB Clean & Jerks, 53/35 lbs Grunt workout on deck for today! This workout starts with a 200m run that should take no longer than 1min to complete. ‘100ft sled drag is next using a weight that […]
March 18, 2022
4 Rounds:50 DU’s50′ Handstand Walk (or variation)7 Dball Over Shoulder (moderate)Goal: 60-70% effort Today is going to be all about building skills! Specifically on the jump rope and handstand work. The sandbag ground to shoulder is going to be more about getting the heart rate up and working with odd objects. We still want you […]
March 17, 2022
3 Rounds for time of:20 Box Jumps, 24/20 in10 Power Snatches, 115/75 lbsGoal: Sub 8 min Tapping into some intensity again since I know you can’t resist it! Volume is still going to be relatively low all things considered. If you want the extra recovery just cruise through this and don’t even set the clock. […]
March 16, 2022
Every 1 min for 32 mins, alternating between:Monostructural Cardio, 1 min2 Back Squats, pick loadMonostructural Cardio, 1 min5 L/5 R Turkish Sit-ups, pick load Monostructural Cardio- bike, row or jog at a moderate paceBack Squats- start at roughly 60% 1RM and add 5-10 lbs each round This will be considered our heavy day for the […]
