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
REMEMBER IF YOU ARE DOING THE NUTRITION CHALLENGE TO HAVE YOUR IN-BODY SCANS DONE BY TODAYWarm Up:1 Round10 Call Row8 Empty Bar Shrugs8 Clean High Pulls8 Hang Power Cleans8 Front Squats 8 Strict PressStrength:Back SquatEOM For 10 Mins6 Back Squats 80%Workout:15-12-9 Hang Squat Cleans RX-135/95 INT-95/65Bar Facing Burpee REST 3 MINS 15-12-9 Bar Facing Burpee...Read More
Warm Up: 16 Min EMOM 8 DB Hang Clean and Jerks 53/35 12/8 Cal Bike 6 Bar Over Burpees8 KB Swings 53/35 Workout: 3 Rounds 10 Deadlifts 275/185 50 Double Unders INT. Version:3 Rounds 10 Deadlifts, 185/135 50 Double Unders-Single UndersBeg. Version:3 Rounds 30 Dumbbell Deadlifts 50/35 50 Single UndersThis workout should be FAST, as...Read More
Warm Up:3 Rounds 50 Single Unders For Everyone7 Squat Therapy Reps 100m Run7 Sit Ups7 Hand Release Push-Ups Workout- Our friend Dom is shipping off to the Navy tomorrow. Here is a workout he wrote for all of us to try. Thanks Dom! See you after boot camp! WIth a vestT- 19 Toes To BarH-...Read More
Warm Up: 2 Rounds 100m Run 7 Empty Bar Back Squats 6 Good Mornings 10 Lunges 5 Strict Press THEN AS A GROUP 8 Min Barbell EMOM -5 Clean High Pull-5 Power Position Clean -5 Front Squats -5 Tall Split Jerks Workout:Clean & Jerk 2-2-2-2-2-2-2Working to about 70-85% of your 1RM. To have an idea...Read More
Nutrition Challenge participants, make sure you do an In-Body scan this week!! The VIDEO directions are on the private nutrition challnge page. You have until Friday to do the scan. Get your “Before” Pictures taken as well, remember if you have any questions JUST ASK!!TODAYS HOURS 7am,8am,9am,10am 4,5,6,7pm“Hotshots 19” is made for Nineteen City of...Read More
THE GYM IS CLOSED TODAY, Take a rest day before we do the Hot Shots 19 Wod tomorrow! For those signed up for The Nutrition Challenge make sure you get on the In-Body Scale sometime this week. Any day from Monday to Friday. It is best to do it BEFORE you workout, try to get...Read More
