September 10, 2022
8am-10am: Open Gym10am: Group WOD For time:32 Dumbbell Alternating Lunges, 50/35 lbs32/28 Row Calories24 Dumbbell Front Rack Alternating Lunges, 50/35 lbs24/21 Row Calories16 Dumbbell Overhead Alternating Lunges, 50/35 lbs16/14 Row CaloriesGoal: Sub 11 Our dumbbell focused workout this week has a fun chipper type feeling. We are starting with some higher reps and descending as […]
September 9, 2022
Alternating EMOM x 21:Min 1: 20/15 Calorie Bike Min 2: 3 Dball Over Shoulder + 100′ Sprint + 4 Burpee Box Jump Over + 100′ SprintMin 3: Rest We have a 21 minute EMOM on deck for today! The first 2 minutes should be a push knowing you have a rest coming up on minute […]
September 8, 2022
For time:3 rounds of:20 Wall Balls, 20/14 lbs20 Push-ups— Rest 2 mins —3 rounds of:20 Med Ball Cleans, 20/14 lbs10 Push Jerks, 155/105 lbs Goal: Sub 8 min for each couplet. Two fun and challenging three round intervals today. The first is wall ball and push ups. The interference will largely be with shoulders and […]
September 7, 2022
Heavy Day! Superset the following:Bench Press 5-4-3-2-1Weighted Pull-up 5-4-3-2-1 We have our heavy day on deck for today! You will be working back-and-forth between the bench press and a weighted pull-up. We have a descending rep scheme of 5-4-3-2-1 and ideally, with each set you’re able to build in weight. For the weighted pull up […]
September 6, 2022
For time:Farmer Carry, 53/35 lbs, 200 m30 Box Jump Overs, 24/20 in30 Toes-to-barsRun, 400 m20 Box Jump Overs, 30/24 in20 Toes-to-barsRun, 400 m10 Box Jump Overs, 36/30 in10 Toes-to-barsFarmer Carry, 53/35 lbs, 200 m Goal: Sub 20 min Fun chipper today with some farmers carry, bodyweight movements, and running. The farmers carry should have you […]
September 5, 2002
CLOSED TODAY!
