January 21, 2023

8am-10am: Open Gym In teams of 2, complete…4 rounds for time of:50 Partner Wall Balls, 20/14 lbs40 Row CaloriesGoal: Sub 20 min Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like. […]

January 20, 2023

2 rounds for time of:20 Clean & Jerks, 155/105 lbs40 Bar Facing BurpeesGoal: Sub 12 minCompare to 11-10-20. Accessory WorkContralateral Dumbbell Press 20-20-20, using heaviest weight per setLandmine Deadlift 20-20-20, using heaviest weight per set Post Work 1x:3-Way Banded Shoulder Stretch:30-:45 sec hold in each position1 min Cobra Pose1 min Child’s Pose

January 19, 2023

Heavy Day! Hang Power Clean 3-3-2-2-1-1*weight goes up as the reps go down*take one set every 3 minutes Accessory Lifts3 rounds for quality of:20 Seated Banded Leg Curls10ea. Seated Kettlebell Press, pick load12 Banded Sit-upsRest 2 mins*Seated Kettlebell Press- while one arm is working, hold the other overhead Post WorkFor quality:Banded Hamstring Stretch, L 1:30 […]

January 18, 2023

AMRAP 12 mins of:Double Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft25 Alternating Dumbbell Snatches, 50/35 lbs15 Chest-to-bar Pull-upsGoal: 4+ RoundsCompare to 10-21-19 Midline WorkD-Ball Bear Hug Hold 8x 20 secsRest 10 secs between sets. Post Work 1-2xForward Fold 1minChilds Post 1minPigeon (on wall) 1min/ea.

January 17, 2023

For time:150′ Sled Drag (moderate load)30/25 Bike Calories50 Kettlebell Swings, 70/53 lbs30 Toes-to-bars50 Box Jump Overs, 24/20 in30/25 Bike Calories150′ Sled DragGoal: Sub 20 min Post Work3 rounds for quality of:10 L/10 R Banded Clam Shells:20sec Med Ball Wall Sit (light MB)30 Banded Leg Curls (unbroken)

January 16, 2023

Regular hours today! Every 1 min for 30 mins, alternating between:Min 1: 5 Row Calories + 7 Burpee Over Rowers + 9 Air Squats Min 2: Rest Post Work3 rounds for quality of:20 Band Pull Aparts10 L/10 R Single Arm Banded Pull Downs5 Wall Slides