October 27, 2020
3 Rounds for time of:30/25 Row Calories30 Kettlebell Swings, 70/53 lbs30 Burpees Goal: sub 24 mins Going longer today with the rep scheme and movements. Your goal should be to go into this workout confident and with a game plan on how to pace. Strong and steady with minimal breaks and a goal of consistent […]
October 26, 2020
For time:30 Thrusters, 75/55 lbs9 Strict Pull-ups20 Thrusters, 75/55 lbs6 Strict Pull-ups10 Thrusters, 75/55 lbs3 STrict Pull-ups Goal: sub 8 mins Light weight which means some fast cycle time and not much of a reason to stop. If you do need to break these up it should no more than 1 or 2 times but […]
October 23, 2020
8am-10am: Open Gym10am: Group WOD Complete as many rounds as possible in 20 mins of:Partner 1: Run, 400 mPartner 2 – AMRAP of: Farmers Carry, 100 ft + 10 Double Kettlebell Shoulder-to-Overheads, 53/35 lbs The run should be more of a sprint. Push the pace here knowing that you have a chance to recover a […]
October 23, 2020
Heavy Day! Sumo Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set.Rest as needed between sets. Sumo deadlifts are going to lead to a more upright torso and often less stress on the low back. Be sure to get good and warm for this as the movement tends to target your glutes more […]
October 22, 2020
3 rounds for time of:21 Wall Balls, 20/14 lbs9 Power Cleans, 185/125 lbs21 Chest-to-bar Pull-ups Goal: sub 15 mins This workout is going to be a gut check depending on how much we push here. The wall ball is set so you should be able to do it in no more than 2 sets if […]
October 21, 2020
Push Press 2-2-2-2-2 Use the heaviest weight you can for each set.Rest as needed between sets. 15 mins to find your 2RM for the day. Try to accumulate 5 total work sets while building up or backing off. Then – Alt EMOM 20 mins: Every 1 min for 20 mins, alternating between:20/17 Row Calories6-10 Strict […]