May 23, 2022
For time:60 Clean & Jerks, 135/95 lbs Every 1 min (starting at 1:00) complete:5 Box Jump Overs, 24/20 in Goal: Sub 13 minutes Nothing like double “Grace” and some box jumps on the minute to start your Monday! Try to use the same weight you would on the clean a jerk for regular “Grace” which […]
May 21, 2022
8am-10am: Open Gym10am: Group WOD With a Buddy…5 rounds each for time of:60 Double Unders30 Air Squats15 Shoulder-to-Overheads, 135/95 lbs Team workout today is going to be a fun one that has you working in a you go, I go fashion between rounds. While one athlete is working the other is resting. DU’s ideally are […]
May 20, 2022
21-15-9 Burpee Pull-upDeadlift, 265/185 lbsCalorie BikeGoal: Sub 12 minutes A simple triplet today allowing for some high intensity work. The burpee pull up will be one of the slowest of the movements and should have you pacing but also working hard. Deadlift loading is on the heavier side but a weight that should allow you […]
May 19, 2022
3 rounds for time of:40 Med Ball Cleans, 20/14 lbs20 Toes-to-barsRun, 400 mGoal: Sub 15 min Our three round workout today is simple and it has the potential to be quite challenging. The med ball clean is always a sneaky movement and should have you focusing on bending your knees enough in the pull off […]
May 18, 2022
Build the Base 3 rounds for max reps of:max rep Row Calories, 3 minsmax rep Dumbbell Push Press, 35/25 lbs, 1 minmax rep Dumbbell Walking Lunges, 35/25 lbs, 1 minmax rep Bike Erg Calories, 3 mins4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 minmax rep AbMat Sit-ups, 1 min Our longer workout […]
May 17, 2022
Front Squat 8-8-8 Heavy day today involves some higher volume front squats. For these three sets of 8, we want you to use the same heavy/challenging weight for each set versus building in weight. We will give you plenty of time to warm up to your starting weight prior to going into the working sets. […]