June 6, 2022
3 Rounds For Time:15/12 Calorie Row12 Front Squat (135-115/95-80)12 Pull Up9 Push Press (135-115/95-80)9 Ring Dip6 Thruster (135-115/95-80)6 Bar Muscle UpGoal: Sub 18 min -Use one of the following to change up the barbell:70-100 lb sandbag35-50 lb dumbbells44-70 lb kettlebells During this cycle, we are going to have a choose your own adventure challenge once […]
June 4, 2022
8am-10am: Open Gym10am: Group WOD Every 3 mins for 15 mins do:9 Power Cleans, 155/105 lbs7 Bar Facing Burpees5 Bar Muscle-ups This workout allows us to dip our toe back in the water towards some intensity. Having said that try to choose a reasonable pace for all five rounds. You should have at least one […]
June 3, 2022
3 rounds for quality of:10 R Single Arm Dumbbell Snatches, 50/35 lbs10 R Suitcase Lunges, 50/35 lbs10 R Single Arm Dumbbell Thrusters, 50/35 lbs20/17 Bike Calories10 L Single Arm Dumbbell Snatches, 50/35 lbs10 L Suitcase Lunges, 50/35 lbs10 L Single Arm Dumbbell Thrusters, 50/35 lbs Continuing to focus on recovery as we round out the […]
June 2, 2022
Part 1Every 1 min for 10 mins:2 Power Snatches, pick load Part 2Every 1 min for 10 mins:2 Power Clean & Jerks, pick load Today is going to be considered our heavy day for the week! We will be working some weightlifting with both the snatch and the clean & jerk. The goal for these […]
June 1, 2022
Deload Week continues… 5 rounds for time of:10 Strict Toes-to-ringsFarmer Carry, 50/35 lbs, 100 m50 Double UndersGoal: Just get it done This workout is for-time but should also be done for quality. So long that you are feeling good and moving well, feel free to push the pace, however, the quality of your reps should […]
May 31, 2022
Deload Week! For quality:Monostructural Cardio, 5 mins–then–2 rounds of:20 Banded Face Pulls20 Banded Box Step-ups20 Russian Twists–then–Monostructural Cardio, 5 mins–then–2 rounds of:10 Tempo Barbell Good Mornings, pick load10 L/10 R Barbell Split Squats, pick load10 L/10 R Lateral Med Ball Toss, pick load–then–Monostructural Cardio, 5 mins–then–2 rounds of:10 Prone Snow Angels10 Tempo Wall Slides10 L/10 […]