July 11, 2022
21-15-9 reps, for time of:Calorie RowSquat Clean, 115/75 lbsGoal: Sub 7 min We have our shorter workout on deck for today and we want you to push the pace on this one! Since this is a shorter workout the calories on the rower should be done at a hard pace, however, we want you to […]
July 9, 2022
8am-10am: Open Gym10am: Group WOD Hero WOD #3 “Del”For time:25 BurpeesWeighted Run, 20/14 lbs, 400 m25 Weighted Pull-ups, 20/14 lbsWeighted Run, 20/14 lbs, 400 m25 Handstand Push-upsWeighted Run, 20/14 lbs, 400 m25 Chest-to-bar Pull-upsWeighted Run, 20/14 lbs, 400 m25 BurpeesGoal: Sub 23 minutes U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned […]
July 8, 2022
5 rounds for time of:10 Back Squats, 185/125 lbs20 Weighted AbMat Sit-ups, 25/15 lbs40 DU’sGoal: Sub 15 mins We have a for-time workout on deck for today. The loading for the back squat should be moderate-heavy depending on how you are feeling. We would recommend that athletes get these done within 1-2 sets and take […]
July 7, 2022
Teams of 2 – for time:“Glen”30 Clean & Jerks, 155/105 lbsRun, 1 mi10 Rope ClimbsRun, 1 mi100 BurpeesGoal: 30 mins “Glen” Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is […]
July 6, 2022
Every 1 min for 15 mins, alternating between:Min 1: max rep Power Snatches, 75/55 lbsMin 2: 20/17 Bike Erg CaloriesMin 3: Rest 1 minGoal: Hold 12-15+ power snatch each round We have a spicy EMOM on deck for today! This EMOM has you going back and forth between a power snatch and bike calories. On […]
July 5, 2022
Part 1Hang Squat Clean Thruster 1 Rep Part #1 of today’s session is intended to be a primer. We’ll take 10-minutes to build to a heavy single in the hang squat clean thruster. You should continually build in weight so long that you are feeling good, but can also stay at lighter weights and repeat […]
