Warm up3 rounds 10 push press200 meters or 10 calsProgressively get fasterWod First TodayRetest- Last done November 19th“Dominos”Row 750m35 Push Press 75/55lbsRow 500m35 Push Press 75/55lbsRow 250m*can sub 750, 500, 150 on ski or 40,30, 20 on the bike.Strength Recover after the wod, then while under fatigue find a heavy 1 rep OHS. This wont...Read More
Warm up today will be 3 Rounds10 Front squat empty bar10 ring rows10 knee raises Get your weights ready and attempt a couple moderate front squats to get ready for this. If there are more people that ropes on the first round that’s ok. It will get separated pretty quickly Retest from November 16th“Optimus Climb”...Read More
Warm up4 Rounds5 Strict Press5 Push Press5 Push Jerk 5 Russian KB SwingsFind 1 Rep Max push jerkBe aggressive when driving themselves under the barbell. warm up reps should be performed as aggressively as 1RM attempts.Additional Notes/Resources: This is not a re-test, but instead is to give athletes the chance to see their Push Jerk...Read More
Warm upEvery 2 Minutes for 8 Minutes10 Scap Pull Ups10 KB Swings5 Calorie Bike Start at a “workout” pace on the bike and get faster each round, ending with a sprint.2 attempts at max strict pull ups before we get started. We will be doing less of these in the future, really go for it....Read More
Time to test a 1RM snatch squat. 7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process. 30 minutes to establish 1 rep max squat snatch....Read More
Sunday Funday Teams of 2Wod 1 – 10 minute Amrap- split how you want20 Single arm DB thrusters (try to do and equal amount on each arm)10 pull upsRest Wod 2-10 Minutes Amrap- split how you want 20 Burpees 14 kb swings Run 100m together Wod 3 Row 2021 metersRead More
8 am EnduranceIts a row, run, bike kind of dayWith a partner, switch as needed 15 Minutes Bike for cals15 Minutes row for cals15 Minutes of 200m run, every 200 counts as a rep. *200s might start out as sprint.. but its going to be tough to hold sprint pace. 9am and 10amThese Saturday workouts...Read More
NO EARLY CLASSES. First class is 9amOther classes are 10am, 4pm,5pm, 6pm. NO 7pmOpen gym between class hours. come in anytime and do this wod. Remember Monday starts retest week for this last phase. We aren’t throwing any heavy weights around for a day or two. Workout out of the day is a hero wod...Read More
Normal class times at 5am, 6am, 9am and 10am Open gym from 7am to 9am, and 11am until 5pmWe are closing right at 5pm so have your workout done by that time. Coach will be here from 11 to 5pm to help you out Retest week from this phase starts on Monday! Rest upA long...Read More
Warm up- Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock startsOn a 21 Minute Running Clock:From 0:00 – 7:00 Find a 5RM Front SquatFrom...Read More
