Partner Endurance 8amEvery calorie is a point…… every 400m run is a point. Teams of 215 Minute of bike cals, switch when you wantrest 3 Minutes 15 Minutes of rowingrest 3 minutes 15 minutes of running 400m intervalsEveryone start with the bike if possible. If not possible work it out or draw straws. 9am and...Read More
Warm upEvery 2 Minutes for 6 Minutes 8 Burpees 6 Push Ups w/ a twist4 Strict Pull Ups In remaining time PVC Pass ThroughsStrength Bench Press6 sets of 4 all at a moderately heavy weight.. 80 percent plusWodAMRAP 8 Minutes 12 Single DB Jerks 70/50lbs (6 each arm)3 Burpee Muscle Up (rings) (Sub burpee bar...Read More
Storms gone, we are back open! 8-6-4-2Empty Bar Front SquatsEmpty Bar Muscle CleansEmpty Bar High Hang Squat CleansStrengthFind a 3RM Touch and Go Squat CleanWodFor Time 30/25 Calorie Row or bike15 Power Snatches25 Toes to BarRest 3:0025 Toes to Bar15 Power Snatches30/25 Calorie Row or bikeBarbell: 135/100lbsGoals should be less than 8 minutes on each...Read More
Warm up800m Run 20 Tuck Jumps 20 RDLS with empty bar10 Deadlifts with empty barStrengthFind a 1 rep max or 3 rep max deadliftWarm up to this with lighter low rep warm up sets WodAMRAP 15 Minutes 400m Run 60 Air Squats 400m Run 30 Air SquatsScaling: – Reduce air squat volume for newer athletes....Read More
Warm up3 Rounds 10 step us10 push press empty BarStrength Go for a 1 rep max push jerk. .. Focus on form. RETEST from 9/28/202014 Minute Amrap30 Alternating Single DB step ups 50/3510 Handstand push ups30 Alternating db snatches 50/3010 Handstand push ups*if scaling use the same scaling options as you did last timeRead More
Warm up for you final try! Final 5 rep max test. Congrats everybody on your PR’sWod30 Clean and Jerks 135/100lbs *4 Chest to Bar Pull Ups every minutes starting at 0:00.Scaling using bands or ring rows and weight*focus on fast transitions. Weight should be doable fast singles or sets of touch and go depending on...Read More
Wear your Train Harder gear. Going to try and get a lot of pictures tomorrow. Teams of 2200 Wall Balls 150 sit ups100 Cals on a machine50 push press 155/11525 Man Makers 50/35Looks so easy. Sundays are busy. Lets get a few teams outside please.Read More
EnduranceTest 5k run. solo. you are on your own this week. no partners, your friends just became your biggest competition9am and 10amChipper wod time capped80 Cals70 wall balls60 lunges50 ALT db snatches 40 doubles 30 DB push press (15 each arm)20 burpees10 single db devil PressRead More
Warm up3 Rounds5 pull ups10 push ups15 squatsStrength5×5 bench press… what??? Yes we are benching todayOr get one more session of 5×5 squats in at or around 90 percent… MONDAY IS THE LAST DAY OF THE CYCLE. YOUR FINAL 1 set of 5 maxWodAMRAP 10 Minutes 4 Bar Facing Burpees2 Power Cleans 185/125lbs 2 Muscle...Read More
Warm up2 Rounds7 of each movement in the strength sectionAND 7 strict press to get those shoulders ready for the HSPU or variation. We will give you time to get some weight on your bar for the first movement of the strength. EMOM 12 – adding weight each movement, this is not for a 1...Read More
