August 25, 2022
For time:50 Double Kettlebell Front Squats, 35/25 lbs25 Bike Calories75 Kettlebell Swings, 35/25 lbs25 Bike Calories50 Double Kettlebell Front Squats, 35/25 lbsGoal: Sub 15 mins Workout today has a bit of a chipper feel to it but we are still only working on three movements. The double kettlebell front squat should have you using weight […]
August 24, 2022
0:00-10:00EMOM x 10:1 Power Clean & Jerk, 80% 1RM30 DU’s 10:00-20:00EMOM x 10:1 Power Clean & Jerk, 80% 1RM10 Push-ups20:00-30:00EMOM x 10:1 Power Clean & Jerk, 80% 1RM15 AbMat Sit-ups Goal: 15-20sec rest each minute Post Work1min Cobra Pose:30sec Downward Dog1min Childs Pose:30sec Downward Dog1min per side Spiderman:30sec Downward Dog
August 23, 2022
3 Rounds:5 Manmakers, 50/35 lbs10 Ring Muscle-upsRun, 200 mGoal: 17 mins A classic 3 rounder today and we kick it off with the Manmaker. We also have some complex gymnastics work with the ring muscle up and a sprint for 200 m. The manmakers will feel slow but choose loading that keeps you moving at […]
August 22, 2022
Heavy Day! Overhead Squat 3-3-3-3-3 Heavy sets of 3 overhead squats today! The goal for this will be to have you lifting the most amount of weight you can for each set while focusing on maintaining quality position for each rep. You can choose to build across each set or repeat the same heavy weight […]
August 20, 2022
8am-10am: Open Gym10am: Group WOD 3 rounds each for time of:Partner A:21 Toes-to-barsPartner B:Bar HangPartner A:15 BurpeesPartner B:Plank HoldPartner A:9 Push Jerks, 185/125 lbsPartner B:Double Kettlebell Front Rack Hold, pick load The team workout today is going to be a fun one! You will partner up into groups of two and work in a you […]
August 19, 2022
Every 1 min for 12 mins, alternating between:Min 1: 10 Power Cleans, 155/105 Min 2: 25 Wall Balls, 20/14 Min 3: Rest 1 min Short and spicy one today! The power clean is something you should be able to cycle confidently but in the later rounds require dropping. Adjust loading up or down in order […]
