August 19, 2022

Every 1 min for 12 mins, alternating between:Min 1: 10 Power Cleans, 155/105 Min 2: 25 Wall Balls, 20/14 Min 3: Rest 1 min Short and spicy one today! The power clean is something you should be able to cycle confidently but in the later rounds require dropping. Adjust loading up or down in order […]

August 18, 2022

AMRAP in 15 mins of:3 Pull-ups3 Box Jump Overs, 24/20 in200m Run6 Pull-ups6 Box Jump Overs, 24/20 in200m Run9 Pull-ups9 Box Jump Overs, 24/20 in200m Run…Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.Goal: Complete the round of 12 Ascending reps on our AMRAP today with pull ups, box jump […]

August 17, 2022

Split Jerk 3-3-2-2-1 Working to a heavy single in the split jerk today using a descending rep scheme. If you are feeling good, increase weight as you go, however, if you are feeling a bit off or new to this movement, repeat weight to focus on consistency. Take one lift every 2-3 minutes. Post WorkFor […]

August 16, 2022

For time:50 Burpees— then —4 rounds of:50 Double Unders10 Dumbbell Squats, 50/35 lbs8 Dumbbell Push Press, 50/35 lbs6 Dumbbell Thrusters, 50/35 lbs— then —50 BurpeesGoal: Sub 16 mins A bit of a chipper vibe today with the buy in and cash out. The burpees need to be paced on the buy in but shouldn’t take […]

August 15, 2022

21-15-9 Bike CalorieDeadlift, 315/225 lbsGoal: Sub 8 mins Starting the week off with a fast workout that is going to challenge you with intensity and loading. You should be able to complete each round of the deadlift in no more than 3-4 sets. Adjust loading as needed to accomplish this. The bike will vary depending […]

August 13, 2022

8am-10am: Open Gym10am: Group WODComplete as many rounds as possible in 10 mins of:Walking Lunge, 50 ft20 Plate Ground-to-Overheads, 45/25 lbs10 Feet Elevated Push-ups50 Plyo Skiers Short AMRAP on deck for today! Bodyweight and light loading today. Don’t go bananas on this workout but keep a strong and steady pace throughout. The lunge is unloaded […]