Just a few more days to get your friends in here. Bring as many friends as you want as many times as you want. Warm upPartner warm up2 rounds 20 Partner wall balls (bounce the ball off the wall to each other)20 Slam balls over your shoulder (you go, i go)20 goblet squats with light...Read More
BRING YOUR FRIENDS IN. WIN FABULOUS PRIZES Warm Up: Partner warm up (you go i go)3 Rounds 20 Slam balls20 synchronized walking lunges 200 Meter Run or row together StrengthStrict Presses10,8,6,4,2Increase weight each set *Friend version 5 sets of 5 empty bar focusing on formWod 3 Rounds for time30 DB snatches alternating 70/50800m run**Friend Version**3...Read More
Bring a friend week continues!! Warm up. Partner warm up3 rounds (split work however you want) 20 Cal row split 10 burpees20 Lunges **Be a good friend and split this accordingly Strength Back squats or goblet squats with a kettlebell 6 sets of 5Stay around 70 percent, the open is next week, save your legs*friends...Read More
Bring a friend week starts TODAY. Hey 5 am’ers….. first one to bring a friend in wins that 12 pack! Warm Up:“Bring Sally Up”You Pick From: Air Squat, Strict Press, or Push UpsWorkout:14 Min AMRAP 15 Thrusters 95/65 INT-75/55 BEG-65/4530 Double Unders INT/BEG40 Singles 15 C2B Pull Ups INT/BEG-Pull Up Progression “Friend Option” 10 Minute...Read More
U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, in training at the Aviation Training Center in Mobile, AL, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.Workout:“Cameron” For time: 50 Walking Lunges 25 Chest-to-bar Pull-ups INT/BEG-Pull Up Progression...Read More
DON’T FORGET NEXT WEEK IS BRING A FRIEND WEEK!!! 8am Endurance:Lets get those mile times! One of the best way to do that? Run 400’s10×400 with 2 minutes break in between. Endurance Option 2Partner Endurance60,50,40,30,20,10 Bike CalsBurpeesSplit work however you want between partners 9am Mobility10am Workout:GOING SOLO2 ROUNDS 6 Min AMRAP 30 Double Unders/Singles 10...Read More
Warm up:500m Row10 KB Swings7 KB Shrugs5 Single Arm KB Press Each ArmStrength:Strict Press5×5 Work from 50% to 70% Workout:4 Rounds 100m Dumbbell Farmers Carry 50/3514 Strict Handstand Push-ups7 Deadlifts 185/125Scaled Option4 Rounds50m Dumbbell Farmers Carry 35/2014 Db presses7 Deadlifts 135/95 This workout should take those doing RX around 10 Minutes, for those adding in...Read More
Warm Up:20/16 Cal Bike20 Legs Swings Each Leg20 Duck Walk Steps20 Empty Bar Strict Press20 Empty Bar Front Squats Go over dumbbell thrusters, choose a weight you won’t you have to break the 21 up reps up more than 2 or 3 times. Workout:21 DB Thrusters 50/35 INT-35/25 400m Run 18 DB Thrusters 400m Run...Read More
Warm Up:12 Min EMOMAll Are 30 Secs On 30 Secs OffSingle Leg LiftsUp Down PlanksKnee RaisesSee The Light Sit Ups Workout:3 rounds 35 Sit Ups 50 Ft HS Walk INT-3 Wall Walks BEG-50 Ft Bear Crawl15 KB Swings 53/35 INT-35/25 BEG-25/20THUNDERBROS FINISHER.100 Banded tricep extensions (band attached to rig)100 Banded Hammer Curl (standing on band)Read More
Warm Up:2 Rounds250m Row6 Knee Raises7 Air Squats6 Empty Bar Good Mornings Yes this workout is all back squats. When truly done rx this will be a challenge. Workout:For Time 2-3-5-10-2-3-5-10 Back SquatRX-75% INT+55% BEG-40%**Use the same weight for each set.**Rest as needed between sets. Avoid having to change weight mid-workout. THUNDERBROS FINISHEREQUIPMENT Barbell and...Read More
