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
Wod Starts at 10:15, warm up before then, Teams can start after different stations to spread people out. Wod- Teams of 2- 3 rounds, 2 minutes per station- 3 minutes rest every 10 minutes As many reps as possible at each station Burpees Kb Swings 55/35 Bike Cals Power cleans 155/115 Slam BallsRead More
8am endurance- We’ve done this before, and its tough 6×500 max effort row. Pair up with someone who rows about as fast as you. They row, you rest, then switch back and forth. If you have the legs for it run 1 mile after, not fast, but not a pace where you cant carry on...Read More
