September 20, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! For time:Row, 2000 mRun, 1600 mRow, 1000 mRun, 800 mRow, 500 mRun, 400 mGoal: Sub 32 mins Post WorkStretch2-3x:1 min R/L Pigeon Pose1 min R/L Sprinter Stretch1 min R/L Thread the Needle
September 19, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! 3 rounds for time of:20 Dumbbell Snatches, 50/35 lbs20/17 Bike Calories Goal: Sub 10 mins Post Work3 rounds for quality of:5 L/5 R Kettlebell Arm Bars, pick load10 Thread-the-Needles10 Scap Push-ups
September 18, 2023
REMINDER…End of Summer BBQ this Friday, 9/22! Back Squat 7-7-7Use the heaviest weight you can for each set.Rest as needed between sets Accessory LiftsFor quality:5x 5 Deficit Deadlifts, pick load3x 8 L/8 R Landmine Lateral Lunge, pick load2x 50 Seated Banded Leg Curls
September 16, 2023
For time:50 Ring Muscle-ups150 Dumbbell Burpees, 50/35 lbsDumbbell Farmers Carry, 50/35 lbs, 800 m*Complete in teams of 3. Complete the exercises and reps in any order.Goal: Sub 30 mins Post Work 1-2x:1 min Child’s Pose1 min Cobra Pose5/direction Ragdoll
September 15, 2023
Every 5 mins for 20 mins do:21/18 Bike Calories15 Toes-to-bars9 Kettlebell Clean + Squats, 70/53 lbs*Kettlebell Clean + Squats- single kettlebell, two hand clean, goblet squat Post WorkHurdlers Stretch2 min/sideBanded Lat Stretch:90 sec/sideFoam Roll/Smash Trouble Spots5 min
September 14, 2023
This is one of our most valuable days in the deload week! Keep it exactly what it is and use this time to both help increase flexibility and build strength through the range of motion we are working to create. The eccentric work is there to help increase flexibility so it’s important to be honest […]