April 23, 2022
8am-10am: Open Gym10am: Group WOD Complete in teams of 2…AMRAP 24 mins of:4 Dumbbell Thrusters, 50/35 lbs6 Toes-to-bars24 Double UndersGoal: 20-24 rounds as a team Partner workout on deck for today and this will be a fun one to get after! This is a 24-minute AMRAP working in a you go, I go fashion between […]
April 22, 2022
For time:12 Deadlifts, 315/225 lbs9 Ring Muscle-ups9 Deadlifts, 315/225 lbs6 Ring Muscle-ups6 Deadlifts, 315/225 lbs3 Ring Muscle-upsGoal: Sub 9 minutes Our shorter workout for the week and this is for sure going to pack a punch! This workout is going to challenge you in both skill and loading. We have a descending rep scheme but […]
April 21, 2022
3 rounds for time of:30/24 Row Calories30 Kettlebell Swings, 70/53 lbs30 BurpeesGoal: Sub 18 minutes Simple triplet today that is going to be challenging. Each movement has the potential to jack up the heart rate so it will require some smart pacing and breakiing movements up as needed. Adjust the reps on the “trouble” movement […]
April 20, 2022
Heavy Day! Front Squat 3-3-2-2-1-1 Heavy day today involves some front squats with a lower rep scheme. For these front squats, we want you to lift the most amount of weight you can for each set. There is a total of six working sets and ideally you’re taking one set roughly every 2 to 3 […]
April 19, 2022
Part 1Complete as many rounds as possible in 15 mins of:20/16 Row Calories16 Front Rack Box Step-ups, 75/55 lbs12 Push-ups Directly into part 2… Part 2Complete as many rounds as possible in 15 mins of:20/16 Bike Erg Calories16 Box Jumps, 24/20 in12 Pull-ups Back to some longer duration work with 2 back to back 15 […]
April 18, 2022
For time:15 Handstand Push-ups15 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m12 Handstand Push-ups12 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m9 Handstand Push-ups9 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m6 Handstand Push-ups6 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m3 Handstand Push-ups3 D-Ball Ground-to-Shoulders, 100/70 lbsRun, 200 m Goal: Sub 15 minutes Kicking off the week with a fun for-time workout […]
