March 28, 2022
For time:Run, 1200 m— then —12 rounds of:4 Strict Handstand Push-ups8 Chest-to-bar Pull-ups12 Air SquatsWear a 20/14# vest if you have the capacityGoal: Sub 25 mins Starting our week off with a longer, build the base, endurance workout. The 1,200-meter run should take roughly 6-minutes to complete. From there you will transition into 12 rounds […]
March 26, 2022
8am-10am: Open Gym10am: Group WOD Complete in teams of 23 rounds for time of:Partner Run, 800 m60 Kettlebell Swings, 53/35 lbs40 Toes-to-barsGoal: Sub 25 minutes Team workout today! For the 800-meter run, athletes will run together. Athletes will then accumulate a total of 60 kettlebell swings which is shared. This means each athlete will do […]
March 25, 2022
2 rounds for time of:15 Clean & Jerks, 135/95 lbs30 Bar Facing BurpeesGoal: Sub 12 minutes Simple couplet today that is going to be challenging and give us the opportunity to push the pace! Weight on the barbell should be something that you can cycle reps with and I would suggest this from the start. […]
March 24, 2022
In 5 mins, for max reps of:50 Wall Balls, 20/14 lbsmax reps in remaining time Bike Erg Calories— Rest 2 mins —In 5 mins, for max reps of:50/40 Bike Erg Caloriesmax reps in remaining time Wall Balls, 20/14 lbs Goal: 50 Calories & 50 Wall Ball Today is all about working with intensity! This is […]
March 23, 2022
Part 1EMOM 10 mins: 1 Hang Power Snatch, pick load We have a two-part workout today! Part #1 is going to have you build to a heavy hang power snatch within 10 minutes. There will be no prior warm-up sets to starting the 10-minute clock. The goal for this session is to have you get […]
March 22, 2022
AMRAP 30 minutes:2 rounds of:5 Strict Pull-ups10 Push-ups15 Air Squats–then–Row, 500/400 m Goal: 8+ rounds Today’s AMRAP is focused on long duration with sustained effort and some strict gymnastics movements. If you struggle with strict pull ups I would suggest doing less reps or subbing out a ring row or banded pull up option. Avoid […]