January 1, 2024
Open Gym ONLY: 8am-10am Weekly Challenge: Accumulate 20 min in a deep squat hold For time:21 Power Cleans, 95/65 lbs50 Double UndersSled Push, 45/35 lbs, 100 ft18 Power Cleans, 95/65 lbs50 Double UndersSled Push, 45/35 lbs, 100 ft15 Power Cleans, 95/65 lbs50 Double UndersSled Push, 45/35 lbs, 100 ft12 Power Cleans, 95/65 lbs50 Double UndersSled […]
December 30, 2023
10-9-8-7-6-5-4-3-2-1 reps, for time of:Power Snatch, 95/65 lbsGoblet Box Step-up, 70/53 lbs, 24/20 in Complete in teams of 2. While Partner 1 completes the couplet Partner 2 completes max Cal Ski Erg. Continue till EACH partner has completed the rounds of 10 down to 1. Post WorkFor quality:3x 12 Weighted AbMat Sit-ups, pick load3x 10 […]
December 29, 2023
3 rounds for time of:10 Bar Muscle-ups15 Box Jump Overs, 30/24 in25/20 Row Calories Goal: Sub 12 min Post WorkEvery 1 min for 9 mins, alternating between:Recovery Row20 Band Pull Aparts5 WY Negatives
December 28, 2023
Every 1 min for 10 mins, alternating between:Min 1: 1 Bear Complex, 155/105 lbsMin 2: Run, 200 m Post Work – Part 1Recovery Bike, Row or Jog till the clock hits 20 min. Post Work – Part 2For quality:50 Banded Bicep Curls50 Banded Tricep Extensions
December 27, 2023
We finally made it! It is officially time to test our deadlift. Deadlift 1×3 Build up to a heavy set of 3-5 reps in 20 mins. Then… Every 1 min for 14 mins, alternating between:Min 1: 15/13 Echo Bike CaloriesMin 2: 15 Push-ups Post WorkCouch Stretch – 2 min/sideBanded Hamstring Stretch – :90 sec/side
December 23, 2023
10 YEAR ANNIVERSARY CELEBRATION KICKING OFF AT 10AM!!!! A FUN partner combo of….BurpeesToes-to-barBox Jump OverKettlebell Squat CleansBike CaloriesBurpees DETAILS COMING SOON….
