April 1, 2023

8am-10am: Open Gym Teams of 2 – for time:40 Power Snatches, 135/95 lbs50 Med Ball Sit-up Throws, pick load60 Kettlebell Swings, 53/35 lbs50 Bike Calories60 Kettlebell Swings, 53/35 lbs50 Med Ball Sit-up Throws, pick load40 Thrusters, 135/95 lbsGoal: Sub 25 mins Complete in teams of 2. One person works at a time, switch as often […]

March 31, 2023

Every 1 min for 10 mins, alternating between:Min 1: Run, 200 mMin 2: 7 Ring Muscle-ups Post Work3 rounds for quality of:15 Banded Face PullsSuitcase Carry, pick load, R 100 ft15 Banded Pull ApartsSuitcase Carry, pick load, L 100 ft10 Plate Front Raises, pick load

March 30, 2023

For time:Row, 500 m12 Push Press, 175/120 lbsRow, 500 m9 Push Press, 175/120 lbsRow, 500 m6 Push Press, 175/120 lbsGoal: Sub 13 min Post WorkFor quality:50 Banded Bicep Curls50 Banded Tricep Extensions25 Banded Sotts Press

March 29, 2023

REMINDER…NO 9am or 12:15pm class TODAY ONLY! All other class times are good to go. 10 rounds for time of:30 Double Unders7 Deadlifts, 155/105 lbs5 Box Jumps, 30/24 in3 Hang Squat Cleans, 155/105 lbsGoal: Sub 20 min Immediately following..5-10 mins bike or row cool down Post WorkFor quality:Banded Hamstring Stretch, L 2 mins/R 2 minsPigeon […]

March 28, 2023

5 rounds for quality of:Bike, 3 mins @ 70%8 Bench Press (75-85% 1RM) Strongman Accessory4 rounds for quality of:100′ Sled Drag (BWT) + Sandbag Bear Hug Carry10 Alt. Gorilla Rows Post Work3 rounds for quality of:8 Prone Snow Angels10 L/10 R Banded External Rotations

March 27, 2023

Every 3 min for 15 min, each round for time, of:30 Medicine Ball Cleans, 20/14 lbs10 Burpee Pull-upsGoal: Consistency across all 5 rounds Post Work3 rounds for quality of:7-10 Strict Toes-to-bars10 Seated Good Mornings, pick load50′ Yoke Carry or :20sec Back rack holdRest 1:30