August 30, 2022
Heavy Day! Front Squat 5-5-5-5-5Bent Over Row 8-8-8-8-8Note: Superset these movements using the heaviest weight you can for each set Our heavy day for the week involves two different lifts, the Front Squat and Bent Over Row. For each one of these lifts, you can choose to build in weight or use the same heavy […]
August 29, 2022
For time:50 Wall Balls, 20/14 lbs10 Bar Muscle-ups40 Wall Balls, 20/14 lbs8 Bar Muscle-ups30 Wall Balls, 20/14 lbs6 Bar Muscle-ups20 Wall Balls, 20/14 lbs4 Bar Muscle-ups10 Wall Balls, 20/14 lbs2 Bar Muscle-upsGoal: Sub 14 mins A spicy couplet on deck for today that will be a great test of both conditioning and stamina! This accumulates […]
August 27, 2022
8am-10am: Open Gym10am: Group WOD In teams of 3, complete… AMRAP in 12 mins of:Deadlift, 225/155 lbsRow CalorieBox Jump Over, 30/24 in *Rotate through exercises as often or little as you like. 12 minute AMRAP today! Rotate exercises as often or as little as you like. The deadlift weight is moderately heavy but should be […]
August 26, 2022
AMRAP x 10:Burpee Pull Up Our shorter workout is on deck for today and this one will get spicy quickly. Start at a smooth and consistent pace and only increase your speed so long that you are feeling good. A good goal is to get a minimum of 6 reps per minute whereas others may […]
August 25, 2022
For time:50 Double Kettlebell Front Squats, 35/25 lbs25 Bike Calories75 Kettlebell Swings, 35/25 lbs25 Bike Calories50 Double Kettlebell Front Squats, 35/25 lbsGoal: Sub 15 mins Workout today has a bit of a chipper feel to it but we are still only working on three movements. The double kettlebell front squat should have you using weight […]
August 24, 2022
0:00-10:00EMOM x 10:1 Power Clean & Jerk, 80% 1RM30 DU’s 10:00-20:00EMOM x 10:1 Power Clean & Jerk, 80% 1RM10 Push-ups20:00-30:00EMOM x 10:1 Power Clean & Jerk, 80% 1RM15 AbMat Sit-ups Goal: 15-20sec rest each minute Post Work1min Cobra Pose:30sec Downward Dog1min Childs Pose:30sec Downward Dog1min per side Spiderman:30sec Downward Dog