Warm Up:3 Rounds 200m Row5 KB Thrusters6 KB RDL7 Ring Rows-EveryoneWorkout:“Nate”20 Min AMRAP2 Muscle Ups4 HSPU8 KB Swings 53/35*Aiming for about 10+ Rounds in this workoutScaling for this workout should be judged by how many overall rounds you are going for. That should be 10+ plus rounds for everyoneHere are two examples. 20 Min Amrap6...Read More
8am Endurance:Option 1-RunningRun 1 mile Rest 4 minutesrun 4×400 rest 2 Minutes between the first 3 and 4 minutes after the lastRun 1 Mile can you beat your first mile time?Option 2-100 cal row, run 800, 100 cal bike, run 800 9am mobility10am Class Workout:Warm up:3 Rounds100m Run4 Broad Jumps5 Inchworms6 Kip SwingsWOD 1:14Min AMRAP...Read More
Today we celebrate these two and their birthdays End the week of cleans.. with a few more cleans! its only 15 if you do this with a partner! Warm up- 5 Minutes bike row followed by building to your clean and jerk weight and snatch weight. coaches will help you with movements. Workout:With a Partner...Read More
Warm Up:Tabata Sets 40 Second On 20 Seconds Off1. Mountain Climbers2. Air SquatsRest 2 minutes3. Handstand Hold4. BurpeesWorkout:15 Min AMRAP 60 Double Unders-Singles30/24 RX-Cal Row INT-25/18 BEG-20/145 Power Cleans RX-165/115 INT-145/105 BEG-115/855 Hang Squat Cleans 5 Squat Cleans *are we hitting the cleans a lot. YES. Will you better at cleans because of it. YES....Read More
*50 Minute Time Cap*Workout:For Time2001m Run11 Box Jumps 30/2411 Thrusters 125/8511 Chest To Bar Pull Ups11 Power Cleans 175/15511 Handstand Push Ups11 KB Swings 53/3511 Toes To Bar11 Deadlifts 170/11511 Push Jerks 110/752001 Row You may start with Row and end with Run, or start with Run and end with Row.**Partner version is to split...Read More
Warm Up:2 Rounds150m Row 5 Barbell Shrugs7 Front Squats6 Hang SnatchesStrength: We will start this together(Think of it as a WOD)For Time10 Squat Cleans 45% 8 Squat Cleans 55% 6 Squat Cleans 65% 4 Squat Cleans 75% 2 Squat Cleans 85% Workout:3 Rounds 400m Run 12 DB Snatch RX-70/50 INT-50/35 BEG-35/2021 Single DB SquatsThunderBros FinisherTabata...Read More
Warm Up:3 Rounds 5 Inchworms10 Leg Swings100m Run-Row6 Push Ups4 Light Weight Front Squats Strength:Strict Press3×5 65%3×3 70%3×2 75% Workout:9 Min Cap 50 Power Cleans RX-155/105 INT-135/95 BEG-115/75*Every Minute RX-2 Bar Muscle Ups INT-3 Chest to Bar Pull Ups BEG-4 Any other progression reps. With this being a 9 Minute workout WITH the EMOM element,...Read More
Partners: 2 Rounds100 Double Unders-150 Singles800m Run Together60/45 Cal Row *Split the work however you want, only 1 person working at a timeREST 10 MINUTES: Also be using this time to get warmed up and set up your barbell for the thrusters“14.5” 21-18-15-12-9-6-3 Thrusters RX-95/65 INT/BEG-75/55Bar Facing Burpees Count for your partner then switch, for...Read More
8am Endurance:Option 1 Run2×400 with 60 second rest 2×800 with 2 minute restRun 1 Mile with 4 minute rest after 2×800 with 2 minute rest2×400 with 60 second rest Option 2- Partner endurance 8 minutes at each station (bike, row, ski) Spend 8 minutes at 1 station before moving to the next Switch every minute,...Read More
