April 28, 2022
Deload week continues… 4 Rounds for quality of:3 Box Jumps 10 Clapping Push-ups 10 Jumping Squats10 Barbell Bent Over Rows, 75/55 lbs10 V-ups20/17 Row Calories Box Jumps- high Jumping Squats- add loading if you like Row Calories- easy to moderate pace Focus is on explosive power in this workout. Take your time moving from one […]
April 27, 2022
5 rounds for quality of:400m RunFarmer Carry, pick load, 100 ftDouble Kettlebell Front Rack Carry, pick load, 50 ftDouble Kettlebell Overhead Carry, pick load, 50 ftGoal: Unbroken carries each round*Rest as needed between rounds We have been doing a handful of odd object workouts in this cycle and we will be continuing with this through […]
April 26, 2022
Every 4 mins for 20 mins do:5 Deadlifts, 70% 1RM3-5 Strict Ring Muscle-ups or 7-10 Strict Pull-ups15 Wall Balls, 14/10 lbs, 12/11 ft Limiting the intensity with doing the rounds on the 4 min. You should be able to complete each round within roughly 2 min so you have nearly the same amount of rest […]
April 25, 2022
Deload Week!Deload week is upon us! We will program a deload week generally every 6th week with a few exceptions. This week will be all about lower volume, lower intensity, and having you work for quality. This does not mean you won’t be challenged with the workouts. Some of these workouts will still be challenging […]
April 23, 2022
8am-10am: Open Gym10am: Group WOD Complete in teams of 2…AMRAP 24 mins of:4 Dumbbell Thrusters, 50/35 lbs6 Toes-to-bars24 Double UndersGoal: 20-24 rounds as a team Partner workout on deck for today and this will be a fun one to get after! This is a 24-minute AMRAP working in a you go, I go fashion between […]
April 22, 2022
For time:12 Deadlifts, 315/225 lbs9 Ring Muscle-ups9 Deadlifts, 315/225 lbs6 Ring Muscle-ups6 Deadlifts, 315/225 lbs3 Ring Muscle-upsGoal: Sub 9 minutes Our shorter workout for the week and this is for sure going to pack a punch! This workout is going to challenge you in both skill and loading. We have a descending rep scheme but […]
