Warm Up- Team Row- Make it race if you want to 8 minutes- switch every minute row for max cals Grab a bar and do 20 snatches with an empty bar Strength- 10 minute emom (every minute on the minute) 1 Power Snatch 1 Hang Power Snatch 1 hang full snatch *if you would like...Read More
Warm Up- 800M run or row 40 Pass Throughs 20 Empty Bar strict over head press Strength- Sets of 3 Push Press Dip Drive 3,3,3,3,3,3,3,3 build up, no misses, get the work in. Wod- 18 Minutes Amrap 60/50 bike cal buy in –Then- 15 Wall Balls 20/14 5 burpees 2/1 Rope climb (sub 4 rope...Read More
Warm up- 5 minute bike 50 steps walking lunge with Dumbbell in each hand 20 Empty bar front squats Strength Front Squats Build up to a 3 rep max… build up slow should look something like this 10 10 (very light) 8,8 (still warming up) 5,5 (moderately heavy) 3,3+++ (keep doing sets of 3 until...Read More
Warm- 4 rounds 10 push ups 15 Squats 100m run Strength 10 Minute EMOM- Every minute on the minute 2 Deadlfits 2 hang cleans 1 shoulder to overhead- (press, push press, push jerk or split Jerk) go over what a man maker is. Wod- 30 man makers for time 50/35 Extra- 200 meter running intervals...Read More
Wods start at 10:15, be warmed up and ready to 3….2…..1…… go. all wods- Teams of 2 Wod 1 8 Minutes 800M run with one plate (switch as needed 45/25 Max Hang cleans 135/95 with remaining time Wod 2- 10 Minutes (entire wod outside) 6 Kettle bell swings 70/55 6 kettle bell squats sprint 100m...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
We will gradually be switching over to all punch cards for food and beverage. It saves you .50 cents an item on most items and saves time especially with the spotty wifi in the building if you are trying to pay by card. Punch cards are the desk in the black box. Get your item,...Read More
Warm Up- 500M Row 40 walking lunges 40 high knees (watch this guy, https://www.youtube.com/watch?v=wYHOU9EJWdM 40 Pass throughs Strength- Start this emom together Every minute on the minute for 10 minutes do -1 squat clean -1 hang Power Clean 2 Jerks *Figure out your starting weight before we start the emom Workout of the day- 14...Read More
