September 13, 2022
Every 1 min for 20 mins, alternating between:20/17 Row Calories5 Bench Press (70% 1rm) Our EMOM today will have you working back and forth between calories on the rower and bench press. The intended amount of calories will be an aggressive amount for some so adjust accordingly where you’re working for :45seconds, leaving :10-:15sec of […]
September 12, 2022
Heavy Day! Big Clean Complex1-1-1-1 High Hang Clean + Hang Clean + Squat Clean + Push PressHigh Hang Clean + Hang Clean + Squat Clean + Push JerkHigh Hang Clean + Hang Clean + Squat Clean + Push Split Jerk-Find a heavy weight for the day while accumulating a total of 4 work sets. The […]
September 10, 2022
8am-10am: Open Gym10am: Group WOD For time:32 Dumbbell Alternating Lunges, 50/35 lbs32/28 Row Calories24 Dumbbell Front Rack Alternating Lunges, 50/35 lbs24/21 Row Calories16 Dumbbell Overhead Alternating Lunges, 50/35 lbs16/14 Row CaloriesGoal: Sub 11 Our dumbbell focused workout this week has a fun chipper type feeling. We are starting with some higher reps and descending as […]
September 9, 2022
Alternating EMOM x 21:Min 1: 20/15 Calorie Bike Min 2: 3 Dball Over Shoulder + 100′ Sprint + 4 Burpee Box Jump Over + 100′ SprintMin 3: Rest We have a 21 minute EMOM on deck for today! The first 2 minutes should be a push knowing you have a rest coming up on minute […]
September 8, 2022
For time:3 rounds of:20 Wall Balls, 20/14 lbs20 Push-ups— Rest 2 mins —3 rounds of:20 Med Ball Cleans, 20/14 lbs10 Push Jerks, 155/105 lbs Goal: Sub 8 min for each couplet. Two fun and challenging three round intervals today. The first is wall ball and push ups. The interference will largely be with shoulders and […]
September 7, 2022
Heavy Day! Superset the following:Bench Press 5-4-3-2-1Weighted Pull-up 5-4-3-2-1 We have our heavy day on deck for today! You will be working back-and-forth between the bench press and a weighted pull-up. We have a descending rep scheme of 5-4-3-2-1 and ideally, with each set you’re able to build in weight. For the weighted pull up […]