November 18, 2021
With a Partner…For time:500 Bike Calories 1 bikes, 1 runs a 400 or rows a 500. Run/Row determines the switch. Continue switching on and off until all 500 calories have been reached on the bike or the 45 minute time cap expires. Goal: Sub 45 minutesTime Cap: 50 minutes Yep, that’s 500 calories you see! […]
November 17, 2021
15-12-9-6-3 Power Snatch, 115/75 lbsBar Facing Burpee Goal: Sub 10 min This is a workout we have done before but it’s been a while. The power snatch is done at a moderate to light weight. Most will want to break these up from the start. Some will push for unbroken sets the entire way through. […]
November 16, 2021
HEAVY DAY! Part 1Shoulder Press1-1-1-1-1 Part 2Push Press2-2-2-2-2 Part 3Push Jerk3-3-3-3-3 Today we will be doing each one of the press variations for our strength work. Loading will obviously increase on the barbell from one variation to the next. In order to stay on pace I suggest doing your work sets on the 2, no […]
November 15, 2021
Complete as many rounds as possible in 15 mins of:5 Bar Muscle-ups10 Front Squats, 155/105 lbs20/17 Row Calories Goal: 5+ Rounds A fun triplet for today’s AMRAP. For those with bar muscle ups sets should be unbroken to start. If this is a movement you’re working on either lower the reps or modify the movement. […]
November 13, 2021
8am-10am: Open Gym10am: Group WOD “Partner Chief” For 5 cycles, AMRAP in 3 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats Rest 1 min between each cycle.For each cycle restart the AMRAP. Complete in teams of 2; alternate rounds. This team workout is a great option to start tapping back into some intensity. It’s […]
November 12, 2021
Complete as many rounds as possible in 20 mins of:15/12 Calorie Bike (60-70% effort)100m Dball/Sandbag Bear Hug Carry200m Sled Drag This easy AMRAP has some fun elements included for today. The bike should be done at a 60-70% effort, this is not a sprint. Loading on the dball/sandbag should be moderate so you don’t have […]