January 5, 2023
Heavy Day!Deadlift5-5-3-3-3*take 1 set every 3 minutes. Post WorkFor quality:3x 8 L/8 R Single Arm Dumbbell High Pulls, pick load3x 8 Strict Toes-to-bars3x 8 L/8 R Contralateral Dumbbell Press, pick load *Complete all 3 sets of one exercise before moving on to the next. DB movements, complete 1 set every 3 minutes and the T2B […]
January 4, 2023
AMRAP 25 mins of:Row, 1500 mDumbbell Overhead Walking Lunge, 35/25 lbs, 50 ft20 Renegade Rows, 35/25 lbs10 Dumbbell Strict Press, 35/25 lbsRow, 1000 mDumbbell Front Rack Lunge, 35/25 lbs, 50 ft20 Dumbbell Hang Power Cleans, 35/25 lbs10 Dumbbell Z Press, 35/25 lbsRow, 500 mDumbbell Lunge, 35/25 lbs, 50 ft20 Dumbbell Bent Over Rows, 35/25 lbs10 […]
January 3, 2023
21-15-9-6-3 reps, for time of:Box Jump Over, 24/20 inBurpee Pull-upGoal: Sub 13 min Post WorkAMRAP 6 mins of:10 Straight Leg Sit-ups10 Alternating Bird Dogs10 L/10 R Side Plank Pulses
January 2, 2023
HAPPY NEW YEAR!!! 5am-10am: Open Gym ONLY Part 1Thruster 1×110 mins to find a heavy single.*Take from the floor or rack, your choice. Part 2Every 1 min for 10 mins, alternating between:10 Clusters, 95/65 lbs1x [ 5 Ring Muscle-ups + 30 Double Unders ] Post Work3 rounds for quality of:Bottoms-up Kettlebell Carry, pick load, L […]
December 31, 2022
New Years Schedule:12/31: Regular hours (8-10am Open Gym)1/1: CLOSED1/2: Open Gym (5am-10am ONLY) Teams of 2 – for time:30-20-10 reps of:Row CalorieNo Push-up Burpee Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the […]
December 30, 2022
New Years Schedule:12/31: Regular hours (8-10am Open Gym)1/1: CLOSED1/2: Open Gym (5am-10am ONLY) For time:100 Wall Balls, 20/14 lbs100 Dumbbell Snatches, 50/35 lbs*Every 1 min (starting at 0:00) complete:3 Burpees Accumulate the following in any order. Goal: Sub 15 mins Post Work3 rounds for quality of:20 Band Face PullsT Balance Hold, L 20 secs/R 20 […]