May 18, 2021
Part 1For distance:Weight Vest Run 10 Minutes (5 out, 5 back)Wear a weight vest, 20/14 lbs. Directly into part 2… Part 2For time:Run, X mEdit in the number of meters achieved from part 1. Take the vest off and run out and back to your previous turn around point for time. Take a look at […]
May 17, 2021
For time:3 rounds of:10 Overhead Squats, 135/95 lbs15 Chest-to-bar Pull-ups20/17 Bike Calories— Rest 1:30 —3 rounds of:8 Hang Power Snatches, 135/95 lbs3 Rope Climbs20/17 Bike Calories— Rest 1:30 —3 rounds of:6 Squat Snatches, 135/95 lbs6 Muscle-ups20/17 Bike Calories Goal: Sub 10 min on all intervals Some varying complexity with our triplets today! The loading is […]
May 15, 2021
8am-10am: Open Gym10am: Group WOD Team WorkoutFor time:Sled Drag, 90/70 lbs, 1 miFarmers Carry, 53/35 lbs, 1 mi Teams of 2 complete the sled drag AND farmers carry. One person drags the sled while the other does the farmers carry. You can only drag the sled while your partner is doing the farmers carry and […]
May 14, 2021
Part 1Every 1 min for 10 mins do:2 Banded Deadlifts, pick load5 Push-ups Use 50% of your 1RM deadlift and focus on SPEED starting from a dead stop on each rep. Directly into part 2… Part 2Every 1 min for 10 mins do:2 Back Squats, 50% 1RM5 Box Jumps Focus on SPEED for the back […]
May 13, 2021
Alt. EMOM x 30 mins:Every 5 mins for 30 mins, alternating between:(A)Run, 400m15 Kettlebell Swings( 53/35) 8 Pull-ups(B)15 Wall Balls (20/14)12/9 Row Calories 6 Handstand Push-ups This workout will give us the chance to get in some intensity but also limit it with the on the 5 minute structure. Rounds 1, 3, and 5 will […]
May 12, 2021
1 Mile Jog THEN – Stretch & StrengthenFor quality:3×6 L/6 R Eccentric Bulgarian Split SquatsStanding Hamstring Stretch, 1 min/ea.Pigeon Stretch, L 1:30/R 1:302×10 Tempo Squats, pick load200 Seated Banded Leg CurlsBanded Lateral Walk, 2x L 50 ft/R 50 ft— then —3×6 Eccentric Dumbbell Pull-Overs, pick loadPec Stretch, L 1:30/R 1:30Roll/Smash Upper Back, 2 mins2×10 Tempo […]