September 17, 2022
8am-10am: Open Gym10am: Group WOD Teams of 3 – for time:100 Ring Muscle-ups100 Kettlebell Hang Clean & Jerks, 53/35 lbsSled Push, pick load, 3000ft.Goal: 25 mins A higher volume team workout today with some complex movements. The ring muscle up is obviously quite a bit of reps, but for a team of three that has […]
September 16, 2022
3 rounds for time of:Run, 400 m15 Bar Facing Burpees9 Front Squats, 185/125 lbs Goal: Sub 15 mins A classic 3-round workout for time! The 400m run should be done within 2-minutes and no longer. Bar facing burpees should be paced but done consistently to keep you moving. Front squat weight is on the heavier […]
September 15, 2022
For time:100 Double Unders50 Deadlifts, 225/155 lbs50 Toes-to-bars100 Double Unders Goal: Sub 11 mins Simple chipper today going from one movement to the next. Opening up with a set of 100 double unders and for those of us that have these in the bag will be able to do them unbroken. This is also a […]
September 14, 2022
30 rounds for time of:5 Dumbbell Hang Squat Cleans, 45/30 lbs3 Box Jumps, 30/24 in1 Bar Muscle-up Goal: Sub 35 minsCap: 35 mins We have a low rep workout with a lot of rounds on deck for today. You will want to be mindful of starting off at a smooth pace and avoid the urge […]
September 13, 2022
Every 1 min for 20 mins, alternating between:20/17 Row Calories5 Bench Press (70% 1rm) Our EMOM today will have you working back and forth between calories on the rower and bench press. The intended amount of calories will be an aggressive amount for some so adjust accordingly where you’re working for :45seconds, leaving :10-:15sec of […]
September 12, 2022
Heavy Day! Big Clean Complex1-1-1-1 High Hang Clean + Hang Clean + Squat Clean + Push PressHigh Hang Clean + Hang Clean + Squat Clean + Push JerkHigh Hang Clean + Hang Clean + Squat Clean + Push Split Jerk-Find a heavy weight for the day while accumulating a total of 4 work sets. The […]
