October 6, 2020
Bike, Row or Run for 40 minutesEvery 10 mins complete the following:10 Cossack Squats, pick load10 Band Pull Aparts15 Banded Good Mornings10 Goblet Reverse Lunges, pick load10 Dumbbell Pull-overs, pick load Bit of a different structure than our usual flow workouts so keep the bike, jog, or row at a very moderate pace. This means […]
October 5, 2020
Deload Week!Those who have been around awhile know that every 5 weeks or so we program a deload week. Though this is a deload week some of the workouts will still pose as a bit of a challenge, the overall arching goal and theme is that we lower volume and intensity to help us recover […]
October 3, 2020
8am-10am: Open Gym10am: Group WOD Last retest for the week… For time:40/35 Bike Calories20 Back Squats, 225/155 lbs20/17 Bike Calories10 Back Squats, 225/155 lbs Goal: sub 10 mins Retesting from 8/1. Legs here we come! If you did this in August make sure to use the same weight to see how things go. The pacing […]
October 2, 2020
Intervals… 4 Rounds:AMRAP 3 Minutes200m Run8/10 Calorie BikeMax Calorie Row in remaining timeREST 3 Minutes Goal= 20+ Calories per round. Try and stay within 2-3 calories each round Monostructural intervals today. With a 3 minute rest after each round you should push the pace a bit here to hit the goal of 20+ calories each […]
October 1, 2020
For time:30 Thrusters, 185/135 lbsGoal: sub 8 mins Compare to 07/29/20. Retest from 7/29. Use the same weight you did in July but if this is new for you it’s a load you should be able to cycle for 5 reps or so. That doesn’t mean you will want to do that right off the […]
September 30, 2020
AMRAP 12 mins of:12 Toes-to-bars6 Deadlifts, 225/155 lbs1 Rope Climb (2 accents on short rope)Goal: 6+ roundsCompare to 07/28/20Notes: With 3 of the ropes down we will have plenty of sub options for the climbs. If you choose to climb the shorter ropes, do 2 climbs for the 1 rep. Another retest workout today! This […]