ACTIVE RECOVERY 5 Rounds 1min Bike/row 1min Box Push on turf 1min Farmers Carry (53/35) 1min Floor Press (65/45) 1min Glute Bridges w/empty barbell 1min Plank Hold
2019 07 11
STRENGTH EMOM 12 2x Hang Power Snatch @ 60% 8min AMRAP Ascending Ladder 2 Alternating Dumbbell Power Snatch (50/35) 2 Box Jumps (30/24) 4 Alternating Dumbbell Power Snatch 4 Box Jumps 6 Alternating Dumbbell Power Snatch 6 Box Jumps 8 Alternating Dumbbell Power Snatch 8 Box Jumps 10 Alternating…
2019 07 10
STRENGTH Front Squat - Stamina 4 rounds of 9 unbroken Front Squats @ 60% *rest as needed after each round - adapt weight if needed to go unbroken WOD 3 Rounds 40/30 Calorie Row OR 30/22 Calorie Bike 20 Burpees Over Ball 20 D-ball Cleans over shoulder (50/30)
2019 07 09
STRENGTH Bench Press 5 @ 60%, 5 @ 65%, 3 @ 70%, 3 @ 75%, 1 @ 80% Super Set w/ Bent Over Supinated Barbell Row (light) - 5 reps after each set WOD 40 American Kettlebell Swings (53/35) 20 Pullups 20 Deadlifts (135/95) 30 American Kettlebell Swings 15 Pullups…
2019 07 08
WOD TEAM OF 2 FOR TIME 100m run 20 Med Ball Situps 30 synchro Burpees 20 Ground to OH w/Plate (25/15) 30 DU (each) or 60 SU (each) 20 Ground to OH w/Plate 30 synchro Burpees 20 Med Ball Situps 100m run each
2019 07 06
Skill Pull Gymnastics/Bike OTM x 12 m1: 1-2 RMU or 3 BMU or 5 C2B or 8 KPU or 10 seated ring rows m2: 10/8 cal bike WOD 4 rounds 10 thrusters (75/55) 10 deadlift (75/55) 20 DU CFL 10 thrusters or FS or push press (45/35) 15 deadlift (45/35)…
2019 07 05
Happy 4th of July, we are closed for the day. Enjoy honoring and celebrating our country #AMERICA
2019 07 04
Strength Clean and Jerk Barbell Cycling OT 2:30 x 5 sets all @ 55% 1 high hang power clean + 1 hang power clean + 1 power clean + 1 push jerk + 1 split jerk WOD AMRAP 20 10 DB box step ups with 1 DB (53/35) 15 AKBS…
2019 07 03
Strength Back Squat OTM x 12 (6 rounds) odd- 3 FS even- 6 BS all reps to be done @ 60% of 1RM (BS) WOD 800m run buy in directly into... 10 rounds 3 power cleans (135/95) 6 push up 9 air squats CFL 800m run 8 rounds 3 power…
2019 07 02
Strength Strict Press OT2M x 5 5 tempo strict press -press up -hold 2 sec @ top -negative 3 sec to shoulder set 1 @ 35% set 2 @ 40% set 3-5 @ 45% WOD OT4 x 5 9 box jump over (24/20) 12 dbl dumbbell BO rows/FS (35/25) 12/9…
2019 07 01