April 7, 2022
Heavy Day! Bench Press 10-8-6-4-2 Heavy day is on deck for today! We have a bench press which is always a fun lift to visit. This will have you working in a descending rep scheme and ideally working up in weight with each set. Each set should feel hard but manageable. We will be working […]
April 6, 2022
Complete as many rounds as possible in 15 mins of:21 Toes-to-bars15 Dumbbell Push Press, 50/35 lbs9 Front Squats, 185/125 lbs45 Double Unders Goal: 4 + Rounds The crux of this workout will surprisingly be the toes to bar for many of us. This means that breaking the reps up early on would be a smart […]
April 5, 2022
For time:Run, 1 mi10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs20 Kettlebell Goblet Box Step-ups, 53/35 lbsRun, 1200 m10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs20 Kettlebell Goblet Box Step-ups, 53/35 lbsRun, 800 m10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs20 Kettlebell Goblet Box Step-ups, 53/35 lbsRun, 400 m Goal: Sub 30-minutes […]
April 4, 2022
For time:21 Pull-ups9 Squat Cleans, 155/105 lbs18 Chest-to-bar Pull-ups6 Squat Cleans, 185/125 lbs15 Ring Muscle-ups 3 Squat Cleans, 225/155 lbs Goal: Sub 9-minutes A great workout that gets progressively more difficult as we go along. Ideally we can complete the pull ups in no more than three sets, chest to bar pull-ups in no more […]
April 2, 2022
8am-10am: Open Gym10am: Group WOD Complete in teams of 22 rounds of:Partner 1 do:Farmer Carry, pick load, 200 mPartner 2 do:max rep Machine Calories–-then–2 rounds of:Partner 1 do:Kettlebell Front Rack Carry, pick load, 100 mPartner 2 do:max rep Machine Calorie–then–2 rounds of:Partner 1 do:15 Sandbag Ground-to-Overheads, pick loadPartner 2 do:max rep Machine Calories Score is […]
April 1, 2022
As many reps as possible in 15 mins of:From 0:00-5:00:Bar Facing BurpeeFrom 5:00-9:00:1 RM Squat CleanFrom 9:00-12:00:Assault Bike CalorieFrom 12:00-14:00:Bar Muscle-upFrom 14:00-15:00:Deadlift (using 1RM Squat Clean) Goal: Just get it done A fun and challenging workout today with a mix of high rep gymnastics work, heavy weight lifting, and some endurance on the bike. I […]