August 23, 2022
3 Rounds:5 Manmakers, 50/35 lbs10 Ring Muscle-upsRun, 200 mGoal: 17 mins A classic 3 rounder today and we kick it off with the Manmaker. We also have some complex gymnastics work with the ring muscle up and a sprint for 200 m. The manmakers will feel slow but choose loading that keeps you moving at […]
August 22, 2022
Heavy Day! Overhead Squat 3-3-3-3-3 Heavy sets of 3 overhead squats today! The goal for this will be to have you lifting the most amount of weight you can for each set while focusing on maintaining quality position for each rep. You can choose to build across each set or repeat the same heavy weight […]
August 20, 2022
8am-10am: Open Gym10am: Group WOD 3 rounds each for time of:Partner A:21 Toes-to-barsPartner B:Bar HangPartner A:15 BurpeesPartner B:Plank HoldPartner A:9 Push Jerks, 185/125 lbsPartner B:Double Kettlebell Front Rack Hold, pick load The team workout today is going to be a fun one! You will partner up into groups of two and work in a you […]
August 19, 2022
Every 1 min for 12 mins, alternating between:Min 1: 10 Power Cleans, 155/105 Min 2: 25 Wall Balls, 20/14 Min 3: Rest 1 min Short and spicy one today! The power clean is something you should be able to cycle confidently but in the later rounds require dropping. Adjust loading up or down in order […]
August 18, 2022
AMRAP in 15 mins of:3 Pull-ups3 Box Jump Overs, 24/20 in200m Run6 Pull-ups6 Box Jump Overs, 24/20 in200m Run9 Pull-ups9 Box Jump Overs, 24/20 in200m Run…Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.Goal: Complete the round of 12 Ascending reps on our AMRAP today with pull ups, box jump […]
August 17, 2022
Split Jerk 3-3-2-2-1 Working to a heavy single in the split jerk today using a descending rep scheme. If you are feeling good, increase weight as you go, however, if you are feeling a bit off or new to this movement, repeat weight to focus on consistency. Take one lift every 2-3 minutes. Post WorkFor […]