Warm upEvery 2 Minutes for 6 Minutes:20 Bike or row (Aggressive pace, but not a sprint)16 Step Ups12 Jump SquatsTake time to build to your 70-80 percent that you are going to use for the back squat weightStrengthBack Squat5-5-5-5-5Immediately after each set of squats, perform a :10 “rolling sprint” on the bike or rower. Rest...Read More
200m run20 Band Pull Aparts15 Scap Pull Ups10 Strict Pull Ups200 m run20 Air SquatsThen 3×10 OHS, starting with empty bar and progressing to workout weightSkill/strengthEMOM 9 Minutes *bar muscle up or pull up practice*no pull ups, no problem, come in and we work on itMin 1-3:3 BMU Kips, performed as singlesMin 4-6:2 BMU Kip...Read More
Bring the sunscreen, this can all be done outside if you want. Wod 1 is all outside anyway Wod 1- 8 minutes7 Kb SwingsRun to the cones, switch when your partner gets backRest 5-Wod 210 Minutes Amrap (alternating rounds)7 cal row5 dumbell push press3 Burpees (bring foam mats outside if you don’t want to do...Read More
Endurance class- Partners Up and down the ladder-one partner works at a time400m run (1 each)400m row (1 each)400 m run (1 each)400 M row (1 each) 800M run (1 each) 40/35 cal bike (1 each)800M run (1 each)40/35 cal bike (1 each)800M run (1 each) 400 m row (1 each)400 m run (1 each)400m...Read More
*Thursday workouts during the open (which only has 2 week left in it) are called primer workouts. Pretty common practice at many gyms to get athletes ready for a max effort attempt at an unknown workout tomorrow. Primer workouts are intended to allow athletes to push major intensity without getting them sore for Friday. Athletes...Read More
**Non partner workout available if you do not want to partner up**Warm up is to find a partner and get some meters on the skier of rower. Bike option will be cals**If you are doing this workout with your gym buddy add a little fun to it by keeping track of the meters every round....Read More
3 Rounds:45Machine – Easy Pace:15 Machine – Hard PaceThen2 Rounds5 Inch Worms 15 empty bar deadlifts We will give you a few minutes to build up to deadlift starting weightStrengthDeadllift*5-5-4-4-3-3-3This is supposed to be heavy. start at 70 percent of 1RM increase weight at 4s and 3s*Immediately after each set of deadlifts, Sprint 10/7 Calories...Read More
Every 3 Minutes for 6 Minutes10 Scap Pull Ups10 Plank Transitions7 Ring Rows7 Burpees Perform Steady unweighted walking lunges in remaining timeGoing straight into the workout today. There is a skill/strength section after focused on some movements that might come up in the open. For Time15 Front Squats 115/75lbs18 Chest to Bar Pull Ups15 Front...Read More
Sunday Funday The girls! running clock. get after it Grace, Helen, Karen Split the work however you want, start the entire workout with an 800m partner run straight intoGrace 30 Clean and Jerks for time -then-Double reps Helen 400 meter Run (Run together) 42 Kettlebell Swings (1.5/1 pood) 24 Pull-UpsThen Karen 150 wall ballsRead More
