October 28, 2021
For time:21 Bike Calories5 Rope Climbs15 Bike Calories3 Rope Climbs9 Bike Calories1 Rope Climb Goal: Sub 9 min We have a simple workout that is for-time and it’s going to be a spicy one! The focus for this workout is to get you pushing the pace and intensity so long you are feeling good. The […]
October 27, 2021
REMINDER…No 4:30/5:30pm classes Thursday 10/28. We’ll be setting up for the Halloween nonsense that kicks off at 6pm! For time:50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in50 Hand Release Push-ups200 Double Unders50 Box Jump Overs, 24/20 in50 Pull-ups Goal: Sub 20 min Longer workout today with a goal of sub 20 min. Don’t stress on […]
October 26, 2021
Part 1Sumo Deadlift5-5-3-3-3 Lifting heavy today! We have a descending rep scheme which means we want to see weight increase on the barbell from the set of 5 to the set of 3. Some will prefer this movement pattern and find themselves able to lift more weight than they might typically with a traditional deadlift. […]
October 25, 2021
Every 2 mins for 12 mins, alternating between:10 Clean & Jerks, 135/95 lbs10 Clean & Jerks, 155/105 lbs10 Clean & Jerks, 185/125 lbs10 Clean & Jerks, 205/145 lbs10 Clean & Jerks, 225/155 lbs10 Clean & Jerks, 245/165 lbs Starting the week off with our single modality workout! Today we will be working on the clean […]
October 23, 2021
4 rounds for max reps of:Partner 1 do:1 Rope Climb2 Shuttle Runs, 10 m down & back1 Rope ClimbPartner 2 do:AMRAP of:7 Dumbbell Squats, 50/35 lbs7 Toes-to-bars Tackling a few couplets with the rope climb and run being the “rabbit”. Partner 1 completes 1 rope climb, then the shuttle run, and back to the rope […]
October 22, 2021
5 rounds for time of:20 Dumbbell Snatches, 50/35 lbs20 Burpees Goal: Sub 17 min We are going to be tackling some unilateral work throughout each week and this is one of those workouts. The snatch weight should something you’re able to cycle through confidently and with good position. The burpees will be easy to want […]