Wednesday 12.19.2018
Christmas Hours at the gym are posted above! Flight simulator. 15 min time cap 5-10-15-20- 25-30-35-40-45-50-45-40…15-10-5 Unbroken Double Unders. Beginners work on double under skills (hip taps, singles, single-doubles, etc) AMRAP in 19:00 12 Hang Power Clean (135/95) 12 Wallball Shots (20/14) 12 Abmat Sit-ups or GHD 12 HR Pushups Run 400m […]
Tuesday 12.18.2018
EMOM 8: Minutes 0:00-4:00: 2 Jerks @75% Minutes 5:00-8:00: 2 Jerks @80% For time: 30-20-10 Alt. DB Snatch (50, 35) Pull-ups Calorie Bike 12:00 Time Cap Rx+:(C2B Pull-ups) L3: (40, 25) (21-15-9 Pull-ups) L2: (35, 20) (Band Assisted Pull-ups) L1: (30, 15) (Ring Rows) (Cals on Rower) *Alternate Option for Air Bike – Running […]
Monday 12.17.2018
1) Front Squat: 1RM. Rest 2:00 – Beginner: 5 x 5, adding weight if form permits. 2) Set-up for Metcon EMOM 20: MINUTE 1: 10 RDLs (185, 125) MINUTE 2: 5 High Box Jumps w. step down (30, 24) MINUTE 3: 200 Ft. Heavy Farmer Carry MINUTE 4: Rest Rx+:(5 RDLs + 5 Front […]
Saturday 12.15.2018
1) Assymetrical Farmer Carry 100 meters each side. 2 rounds total 2) For time with a partner: 42-30-18 Bent-Over Rows (95, 65) Hang Power Clean Push Press Back Squat *Run 400 Meters after each completed round. Rx+:(115, 75) L3: (75, 55) L2: (65, 45) L1: (55, 35) *20:00 Time Cap
Friday 12.14.2018
1) Metcon Prep 4 rounds of: 8 Wallballs 6 Cleans 4 T2B *For those that plan on making it to the Muscle-ups add 1-2 Ring MU per round of this warm-up. Rest as needed between sets. ”Open WOD 14.4” AMRAP 14: 60 Calorie Row 50 T2B 40 Wallballs 30 Cleans (135, 95) 20 Ring […]
Thursday 12.13.2018
Don’t forget to sign your kids up for winter break Kids Camp!! Jan 2nd – Jan 4th! For more information visit HERE 1) Wide Stance Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s. 2) 5 Rounds, for total time 200m sprint or 30 second bike sprint @ 100% 20 Burpees […]
Wednesday 12.12.2018
Handstand Walk Progressions x 10 Minutes. *Coaches choose your favorite progressions. Here are some suggestions Progressions #1: Handstand Walk to the wall from about 3-4 feet away. Progression #2: Chest Facing Shoulder Taps in Handstand Progression #3: Inverted Walk on Box Progression #4: Handstand Hold x 10s + Shoulder Taps x 20 reps. AMRAP […]
Tuesday 12.11.2018
Please use extra caution coming to the gym Tuesday morning! 1) EMOM 10: Minutes 0:00-5:00: 2 Jerks @70% Minutes 6:00-10:00: 2 Jerks @75% 2) Not for time: 10-8-6-4-2 Close Grip Bench Press (Add weight each round) Strict Chin-ups Strict T2B *5x Double Unders ie. 50-40-30-20-10 *Score = heaviest weight in the Bench Press Rx+:(Bar Muscle-ups […]
Monday 12.10.2018
1) Power Clean: 1RM. Rest 2:00 between working sets– Take 8-10 sets and build to a new 1RM.– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.2) Power Clean + Thruster: Build to Metcon weight performing reps of 2 + 2. Rest 60s. ”Barn Burner”For time:40 Power Cleans (115, 75)30 […]
Saturday 12.08.2018
In 30 minutes in teams of 2 complete: 150 Wallballs (20, 14) 150 Burpees *This workout can be done however needed ie. split into rounds. Then with the remaining time: Max Distance Farmer Carry (70, 53) Rx:(88, 70) OR Heavy Farmer Handles w. BW per hand L2: (14, 10) L1: (10, 8) Extra Credit: […]