June 26, 2021
8am-10am: Open Gym10am: Group WOD Every 3 mins for 12 mins do:3 Rope Climbs21 Wall Balls, 20/14 lbs This is to be done on the 3 min with the main goal of keeping the intensity reasonable. IF you are chomping at the bit to get going again with some intensity and feeling recovered you can […]
June 25, 2021
Complete as many rounds as possible in 15 mins of:20 Russian Kettlebell Swings, 53/35 lbs80 Double UndersRun, 400 m20 Bench Press, 55% 1RM80 Plyo SkiersRun, 400 m Goal: Complete at an RPE of 6-7/10 We have an easy AMRAP in store for you today. This is intended to be done at an RPE 7/10 or […]
June 24, 2021
Choose one, for quality:Row, 20 minsRun, 20 minsBike, 20 mins Choose your monostructural movement for the day! The idea for today is to get you working with a sustained effort on a single modality movement. We want you to work at an RPE of 7/10 or roughly a 70% effort. Remember this is a deload […]
June 23, 2021
Every 1 min for 10 mins: 2 Sumo Deadlifts, 50% 1RM Heavy day today and we have the sumo deadlift! You will be taking two sumo deadlifts on the minute for 10 minutes. Use roughly 50% of your 1RM. If you don’t have a sumo deadlift 1RM work at about a 50% effort. This should […]
June 22, 2021
PART 1Every 1 min for 15 mins: 15/12 Row Calories This EMOM is here ultimately to get you good and warmed up. It should not be a sprint effort but something you can confidently finish within about :40-:45 seconds of work. The rest should allow you to recover so you can keep a consistent pace […]
June 20, 2021
Deload Week! Deload week is upon us and just like always our focus for this week will be on quality work with minimal volume. The overall goal for the week is to have you coming out feeling rested and recovered. These are extremely valuable weeks that we all need to make the most of for […]