20 A-frame Toe Touches5 Inchworms + a Pushup ThenAMRAP 5 MinutesClimb the Ladder by 1 Shuttle Run 1 Shuttle Run (25’ down and back) 3 Burpees2 Shuttle Runs3 Burpees3/3, 4/3, 5/33 Rounds1:00 Max Rep Ring Rows 1:00 Rest1:00 Max Strict Ring Dips1:00 Rest AMRAP 15 Minutes Climb the ladder*2 Shuttle Runs3 Wall Walks4 Shuttle Runs3...Read More
Partner WodsWod 112 Minutes16 cleans 155/9516 burpees over your bar200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1Wod 210 Minutes split how you want how many rounds can you get50 Kb swings 50/3530 pull upswod 3 6 minutes of Man Makers. 50/35Read More
BIG DAY TODAY Adult Weightlifting starts this Saturday at 9am! Bro Sesh Saturday Night is this Saturday at 5pm. Feel free to bring food. It will be a great time. Brooke Tate is a Doctor of Physical Therapy, USAW L2 coach, and Certified Strength & Conditioning Specialist. She will be available 7:30-9:30am to answer any...Read More
On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip in the barThenRun 100m7 Empty Bar Thrusters Run 100m7 Empty Bar Thrusters Run 100m7 Empty Bar ThrustersRun 100m For 15 Minutes, practice:2 Tempo Front SquatsThe tempo is a 5-count to bottom, normal “bounce” and stand.Start very...Read More
1:00 per arm Banded Shoulder Distraction ThenAMRAP 5 Minutes 10/8 Calorie Row10 Alt. Hang DB Snatches (to the floor after round 1)5 Push UpsSkill/strength3 Rounds 1:00 Max Rep Banded Strict Pull Ups 1:00 Rest1:00 Max Rep Push Ups 1:00 Rest Pull Ups: Use a band that allows for FAST reps. Athletes may start with a...Read More
Row, Bike, or Jog for 4:00Then,4-way Banded Glute Activation Steps, 20 per direction + 10 Air Squats Every 20 steps Then2 rounds of:10 Light weighted Cossack Squats 20 Russian KB Swings10 Jump Squats (First round can be Air Squats):20 Hanging L-Sit HoldStrength Back Squat5-5-3-3-2-2Within ~1:00 after each set, perform 3 seated box jumps for maximal...Read More
Back at it today with a Hero Workout. Lot’s of ways to scale, don’t miss the gym today! We want to see everyone here after this 2 day break2:00 PVC Pass ThroughsThen3 Rounds 200m Run 10 Ring Rows8 KB Swings6 Push Ups:30 HS HoldThen, warm up Muscle Ups and HSPU and pick your progression that...Read More
remember we are closed Sunday July 3rd and Monday July 4th. Get some fitness done outside the gym. “The Bill” 65 doubles 65 Sits ups 65 wall balls 65 cal row 65 Med balls over shoulder 65 Alt. DB snatches 65 air squats 650 meter run (where the sidewalk meets bird street Next year the...Read More
