April 15, 2023
8am-10am: Open Gym Teams of 2 – 2 rounds for time of:20 Back Squats, 225/155 lbsRow, 1000 m50 Box Jumps (24/20)Row, 1000 m20 Dball Over ShoulderGoal: Get it done*Complete in teams of 2. Athletes work together to complete the work but one person works at a time. Split the reps any way you like. Post […]
April 14, 2023
“Pheezy” U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and […]
April 13, 2023
For time:50/40 Row Calories50/40 Bike Calories800m RunGoal: Sub 10 min Post Work4 rounds for quality of:5 L/5 R Kettlebell Suitcase Deadlifts, pick load5 L/5 R Kettlebell Hang Cleans, pick load5 L/5 R Single Arm Kettlebell Rows, pick load5 L/5 R Kneeling Kettlebell Halos, pick load
April 12, 2023
EMOM x 10 min:1 Clean & Jerk*Start with light weight and increase so you finish at 85% of your 1 RM THEN… Every 4 mins for 16 mins do:5 Snatches, 135/95 lbs10 Clean & Jerks, 135/95 lbsRun, 400 mGoal: Consistent pace across all rounds Post Work3 rounds for quality of:10 Scap Pull-ups8 L/8 R Side […]
April 11, 2023
7 rounds for quality ofBike, 3 mins 2 Deadlifts, 85% 1RM Grunt WorkFor distance:9 min Sandbag Bear Hug Carry, 150/100 lbsEvery 1 min complete:3 Ground to Over Shoulder + 9 Air Squats before continuing Accessory Work3 Rounds:5 Eccentric Rear Foot Elevated Dumbbell RDL/side (:05 sec lowering and regular return)10 Eccentric Calf Raise (:05 sec lowering […]
April 10, 2023
Every 1 min for 12 mins, alternating between:Min 1: Front Rack Walking Lunge, 75/55 lbs, 50 ftMin 2: 25 Sit-upsMin 3: 15/12 Bike Calories Post Work3 Rounds For Quality:50′ Single Arm Farmers Carry (right)50′ Single Arm OH KB Carry (right)50′ Single Arm Farmers Carry (left)50′ Single Arm Overhead Carry (left)