Time to test a 1RM snatch squat. 7 weeks of focusing on this lift! What’s your win? Some newer athletes have never squat snatched. Did your technique get better? Are you now comfortable squatting overhead. Not every win means throwing up big weight. It’s a process. 30 minutes to establish 1 rep max squat snatch....Read More
Sunday Funday Teams of 2Wod 1 – 10 minute Amrap- split how you want20 Single arm DB thrusters (try to do and equal amount on each arm)10 pull upsRest Wod 2-10 Minutes Amrap- split how you want 20 Burpees 14 kb swings Run 100m together Wod 3 Row 2021 metersRead More
8 am EnduranceIts a row, run, bike kind of dayWith a partner, switch as needed 15 Minutes Bike for cals15 Minutes row for cals15 Minutes of 200m run, every 200 counts as a rep. *200s might start out as sprint.. but its going to be tough to hold sprint pace. 9am and 10amThese Saturday workouts...Read More
NO EARLY CLASSES. First class is 9amOther classes are 10am, 4pm,5pm, 6pm. NO 7pmOpen gym between class hours. come in anytime and do this wod. Remember Monday starts retest week for this last phase. We aren’t throwing any heavy weights around for a day or two. Workout out of the day is a hero wod...Read More
Normal class times at 5am, 6am, 9am and 10am Open gym from 7am to 9am, and 11am until 5pmWe are closing right at 5pm so have your workout done by that time. Coach will be here from 11 to 5pm to help you out Retest week from this phase starts on Monday! Rest upA long...Read More
Warm up- Be on time today. We will do a few round of light front squats and some short run intervals then we will jump right into this. You will have time to build to a heavy weight before the clock startsOn a 21 Minute Running Clock:From 0:00 – 7:00 Find a 5RM Front SquatFrom...Read More
All conditioning today! Warm up AMRAP 6 Minutes25 Single Unders10 Hang Power cleans + Strict Press (empty bar or very light weight5 Strict Pull Ups or Ring Rows:30 Deadhang from Pull up BarFor Time100 Double Unders15 HSPU15 Hang Power Cleans15 HSPU100 Double Unders12 HSPU12 Hang Power Cleans12 HSPU100 Double Unders9 HSPU9 Hang Power Cleans9 HSPU...Read More
Warm up10 Snatch High Pulls10 OHS10 High Hang Squat Snatches10 Low Hang Squat Snatches10 Full Squat SnatchesStrength Squat Snatch8×1 @ 85%+Drop and ResetWod AMRAP 2:00 300m RunMax Reps Push Press 135/100lbs*Rest 1:00 after each AMRAPContinue with the AMRAPs until you have completed 60 Push PressesScaling:-Reducing run distance to allow for ~:45/round of Push Press. Athletes...Read More
Gym will be closed today for the holiday weekend. At home workout, you can post your score in zen planner. 100 Air squats 50 push upsRun 1 mile 50 Push ups 100 air squatsRead More
