May 9, 2022
Build the Base EMOM x 30 mins, alternating between:15/12 Row Calories10x [ 1 Box Jump + 1 Air Squat ]15/12 Bike Erg Calories15-20 Russian Kettlebell Swings, 70/53 lbsRest 1 min Our build the base work out today has you moving for 30 minutes in the form of an EMOM. The calorie row and bike should […]
May 7, 2022
8am-10am: Open Gym10am: Group WOD Team “Linda”10-9-8-7-6-5-4-3-2-1 reps, for time of:Deadlift, 315/220 lbsBench Press, 185/125 lbsSquat Clean, 155/105 lbsComplete in teams of 2. You go, I go fashion. Taking a classic benchmark workout and making it a team effort. This will still be the same amount of volume as the individual version but essentially an […]
May 6, 2022
For time:9 Bar Muscle-ups18 Push Press, 135/95 lbs100 Double Unders9 Bar Muscle-ups15 Push Press, 135/95 lbs80 Double Unders9 Bar Muscle-ups12 Push Press, 135/95 lbs60 Double Unders9 Bar Muscle-ups9 Push Press, 135/95 lbs40 Double Unders Goal: Sub 15-minutes A triplet today that has some descending reps when it comes to the push press and double under […]