December 22, 2020
For time:150 Double Unders— then —30 Overhead Squats, 115/75 lbs50 Weighted Abmat Sit-ups30 Front Squats, 115/75 lbs50 Push-ups30 Back Squats, 115/75 lbs— then —150 Double Unders Goal: sub 15 mins Doubles will get you going a bit but are a reasonable amount. Rep ranges with the barbell are just enough that you will likely want […]
December 21, 2020
This is the final week of our programming cycle! We will be testing some workouts that we did a few months ago to give you some comparison. We would recommend that you retest them with the same loading, distances, etc. so that you get a good idea of how you have improved. Don’t stress but […]
December 19, 2020
8am-10am: Open Gym10am: Group WOD 6 rounds for time of:18/15 Bike Calories3 Rope ClimbsGoal: sub 12 mins No barbell but all lungs and pulling. Push the pace on the bike and try not to use this as an “active recovery.” The rope climbs should have you moving methodically with consistent pacing making sure you have […]
December 18, 2020
Hang Power Clean & Jerk 1-1-1-1-1 Our heavy day for the week includes a hang power clean to jerk. The focus for this lift will be on creating a solid landing position with your feet. We want to avoid the starfish or extremely wide catch and focus on pulling yourself under the weight. The jerk […]
December 16, 2020
For time:21 Double Dumbbell Ground-to-Overheads, 40/25 lbs21 Dumbbell Burpees, 40/25 lbs100 Double Unders15 Double Dumbbell Ground-to-Overheads, 40/25 lbs15 Dumbbell Burpees, 40/25 lbs100 Double Unders9 Double Dumbbell Ground-to-Overheads, 40/25 lbs9 Dumbbell Burpees, 40/25 lbs100 Double Unders Goal: sub 17 minsNote: Depending on class sizes and DB needs, KB options will be be given Ohhhh this one […]
December 15, 2020
For Time:5 Strict Deficit Handstand Push-ups (4″/2″)15 Bar Muscle-ups16 Stationary Overhead Lunges (135/95 lbs)25/20 Row Calories10 Strict Handstand Push-ups30 Chest-to-bar Pull-ups16 Stationary Front Rack Walking Lunge (135/95)25/20 Row Calories15 Handstand Push-ups45 Pull-ups16 Stationary Back Rack Lunge (135/95)25/20 Row Calories Goal: sub 20 mins Super fun looking workout with the focus on some pressing, pulling, and […]