May 18, 2022
Build the Base 3 rounds for max reps of:max rep Row Calories, 3 minsmax rep Dumbbell Push Press, 35/25 lbs, 1 minmax rep Dumbbell Walking Lunges, 35/25 lbs, 1 minmax rep Bike Erg Calories, 3 mins4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 minmax rep AbMat Sit-ups, 1 min Our longer workout […]
May 17, 2022
Front Squat 8-8-8 Heavy day today involves some higher volume front squats. For these three sets of 8, we want you to use the same heavy/challenging weight for each set versus building in weight. We will give you plenty of time to warm up to your starting weight prior to going into the working sets. […]
May 16, 2022
AMRAP 7 mins of:30 Alternating Dumbbell Hang Snatches, 50/35 lbs20 Box Jump Overs, 24/20 in10 Bar Muscle-ups REST 3 MINUTES AMRAP 7 mins of:30 Alternating Dumbbell Snatches, 50/35 lbs20 Box Jumps, 24/20 in10 Bar Muscle-ups Starting our week with an interval-based workout. This is going to be two 7-minute AMRAPs with a 3-minute rest between. […]
May 14, 2022
8am-10am: Open Gym10am: Group WOD Every 1 min for 21 mins, alternating between:9 Power Snatches, 115/75 lbs12 Over Unders, 24/20 in15 Burpees Our workout today is much more challenging than it may appear. All of these movements are notorious for increasing your heart rate. Your goal is to complete the reps before the minute is […]
May 13, 2022
For time:50/40 Bike Erg Calories50 Toes-to-bars50 Dumbbell Box Step Overs, 50’s/35’s lbs100′ Double Kettlebell Front Rack Walking Lunge, 53/35 lbs Goal: Sub 18-minutes A for-time workout on deck for today! This is a chipper-style workout that will have you working with a moderate amount of volume. The bike should be done at a hard pace […]
May 12, 2022
Bench Press 7-5-3-2-1 Heavy day today involves a descending rep scheme of bench press! For this, we want to see you lifting the most amount of weight you can but leaving just enough gas in the tank to avoid failure on the last few sets. The first two sets should be challenging but also manageable. […]
