May 9, 2022
Build the Base EMOM x 30 mins, alternating between:15/12 Row Calories10x [ 1 Box Jump + 1 Air Squat ]15/12 Bike Erg Calories15-20 Russian Kettlebell Swings, 70/53 lbsRest 1 min Our build the base work out today has you moving for 30 minutes in the form of an EMOM. The calorie row and bike should […]
May 7, 2022
8am-10am: Open Gym10am: Group WOD Team “Linda”10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 315/220 lbsBench Press, 185/125 lbsSquat Clean, 155/105 lbsComplete in teams of 2. You go, I go fashion. Taking a classic benchmark workout and making it a team effort. This will still be the same amount of volume as the individual version but essentially an […]
May 6, 2022
For time:9 Bar Muscle-ups18 Push Press, 135/95 lbs100 Double Unders9 Bar Muscle-ups15 Push Press, 135/95 lbs80 Double Unders9 Bar Muscle-ups12 Push Press, 135/95 lbs60 Double Unders9 Bar Muscle-ups9 Push Press, 135/95 lbs40 Double Unders Goal: Sub 15-minutes A triplet today that has some descending reps when it comes to the push press and double under […]
May 5, 2022
Build the Base Buy-in60/48 Bike Erg Calories AMRAP 20 mins of:6 Strict Toes-to-bars12 Kettlebell Swings, 70/53 lbs18 Goblet Walking Lunges, 70/53 lbs Buy-out60/48 Bike Erg Calories Our build the base today is book ended with a higher rep calorie count on the bike. This means you will want to pace the bike leading into the […]
May 4, 2022
4 rounds for time of:Run, 400 m20 No Push-up Burpee Box Jump Overs Goal: Sub 15-minutes This workout is going to be all about conditioning. The 400 meter run should be strong and consistent pace along with the burpee box jump over. Focusing on keeping a braced midline while kicking your feet back in the […]
May 3, 2022
Part 1Power Snatch 1×1 We have a two-part workout today and part one will have you taking 12-minutes to build to a heavy single in the power snatch. The intention for this is to not have you maxing out this lift but rather to work up to a moderately heavy single, taking time to practice […]