July 15, 2020
Front SquatFind a heavy set of 3 for the day within 15 min ReTest from 5/8 For Time:40 Strict Pull Up80 Box Jump Over (24/20)120 SquatGoal: Sub 18 minNotes: Wear 20/14# VestAlllll the gymnastics work today. Depending on what variation you did before will dictate if you should wear a vest or not. You may […]
July 14, 2020
“D.T.” 5 Rounds:12 Deadlift (155/105)9 Hang Power Clean6 Push JerkGoal: Sub 10 min “D.T.”In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Classic Hero […]
July 13, 2020
For Time:800m Sandbag Run21 Sandbag Squats400m Sled Drag 15 Dball Over Shoulder (100/70)200m Farmer’s Carry (53’s/35’s)9 Double Kb C&J800m RunGoal: Sub 20 Minutes Starting the week off with some Grunt Work. The sandbag and sled weight should be something that you’re able to keep moving with. The weight on the KB may have you setting […]
July 11, 2020
8am-10am: Open Gym10am: Group WOD AMRAP 12 min3 Squat Clean (185/135)6 Bar Facing Burpee9 Wall Ball (20/14)Goal: 8+ Rounds Small rep schemes which means you should be able to keep moving through this at a strong and consistent pace! The clean is on the heavier side but something you should always be able to do […]
July 10, 2020
Deadlift5-5-3-3-3 Deadlifts today on a descending rep scheme. Ideally, we want you working up in weight for each set. We are looking for no failed reps but each set should feel tough. If you need to go down in weight for the last set of 3 that is quite alright. You should be doing all […]
July 9, 2020
For Time:200/180 Cal BikeGoal: Sub 20 minNotes: Every :90 sec complete 6 Box Jump (30/24) Going into this workout with a bit of strategy will be key! Athletes will be accumulating calories on a :90sec interval. Every :90sec you will come off the bike to do 6 box jumps. Box jumps should be done at […]