August 18, 2022
AMRAP in 15 mins of:3 Pull-ups3 Box Jump Overs, 24/20 in200m Run6 Pull-ups6 Box Jump Overs, 24/20 in200m Run9 Pull-ups9 Box Jump Overs, 24/20 in200m Run…Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.Goal: Complete the round of 12 Ascending reps on our AMRAP today with pull ups, box jump […]
August 17, 2022
Split Jerk 3-3-2-2-1 Working to a heavy single in the split jerk today using a descending rep scheme. If you are feeling good, increase weight as you go, however, if you are feeling a bit off or new to this movement, repeat weight to focus on consistency. Take one lift every 2-3 minutes. Post WorkFor […]
August 16, 2022
For time:50 Burpees— then —4 rounds of:50 Double Unders10 Dumbbell Squats, 50/35 lbs8 Dumbbell Push Press, 50/35 lbs6 Dumbbell Thrusters, 50/35 lbs— then —50 BurpeesGoal: Sub 16 mins A bit of a chipper vibe today with the buy in and cash out. The burpees need to be paced on the buy in but shouldn’t take […]
August 15, 2022
21-15-9 Bike CalorieDeadlift, 315/225 lbsGoal: Sub 8 mins Starting the week off with a fast workout that is going to challenge you with intensity and loading. You should be able to complete each round of the deadlift in no more than 3-4 sets. Adjust loading as needed to accomplish this. The bike will vary depending […]
August 13, 2022
8am-10am: Open Gym10am: Group WODComplete as many rounds as possible in 10 mins of:Walking Lunge, 50 ft20 Plate Ground-to-Overheads, 45/25 lbs10 Feet Elevated Push-ups50 Plyo Skiers Short AMRAP on deck for today! Bodyweight and light loading today. Don’t go bananas on this workout but keep a strong and steady pace throughout. The lunge is unloaded […]
August 12, 2022
Part 1Bench Press: 1×1 Building to a heavy single at the start of a 15-minute clock, take one rep roughly every 2-minutes – :90seconds. Ideally, we are avoiding failure and working toward something that is heavy. Part 2Every 3 mins for 15 mins do:12 Deadlifts, 155/105 lbs9 Hang Power Cleans, 155/105 lbs6 Push Jerks, 155/105 […]
