October 18, 2022
“The Ghost”6 rounds, 1 min per station, for max reps of:Row CalorieBurpeeDouble UnderRest 1 min Rotate immediately to the next station every 1 min,the clock does not stop or reset between stations. An awesome and classic workout that we haven’t done in a while. The goal of the workout is strong and consistent pacing throughout […]
October 17, 2022
Heavy Day! We will be working variations of the back squat over the next 9 weeks. We will see pause, tempo and regular squats varying the movement every 3 weeks. First 3 weeks… Pause Back Squat 7-7-7 Our heavy day today will be the start of our back squat progression. You will build to a […]
October 15, 2022
8am-10am: Open Gym10am: Group WOD 0:00-3:00:AMRAP in 3 mins of:5 Pull-up10 Push-up15 Air Squat–then–3:00-6:00:1 Hang Power Clean, pick load–then–6:00-9:00:AMRAP in 3 mins of:5 Pull-up10 Push-up15 Air Squat–then–9:00-12:00:1 Hang Squat Clean, pick load Heavy breathing and heavy lifting on deck today. The rounds of “Cindy” should be done at a hard pace but also a consistent […]
October 14, 2022
EMOM x 32 mins, alternating between:Min 1: 10 Power Snatches, 75/55 lbs + max reps in remaining time Bike CaloriesMin 2: 15 Box Jump Overs, 24/20 in + max reps in remaining time Bike CaloriesMin 3: 10 Toes-to-bars + max reps in remaining time Bike CaloriesMin 4: 40 Double Unders + max reps in remaining […]
October 13, 2022
Heavy Day! Push Press10-8-6-4-2 Heavy day is on deck for today with the Push press. Ideally, you are building in weight with each set. The set of 10 and 8 should be challenging but still allow you to continually build in weight without failure in upcoming sets. Work to keep each set productive and challenging! […]
October 12, 2022
21-18-15-12-9-6-3 reps, for time of:Wall Ball, 20/14 lbsRow CalorieGoal: Sub 15 min Today you will be working back and forth between a wall ball and calories on the rower. The wall balls can be broken up into multiple sets especially in the earlier rounds to help control breathing and fatigue. Once you reach the round […]
