The gym will be closed until 4/1 as of now, we will be posting daily at home WODs for us all to do and stay strong as a community! See daily videos for these WODs in our FB group!
10 rounds of:
25 Jumping Jacks
7 tempo push ups (3-7 second descend to the floor)
Weightvest Wednesday Chipper
*Check out our @home verso of todays WOD on our FB page!*
100-75-50-25
Air Squats
40-30-20-10
Pull ups
20-15-10-5
Burpees
RX= 20/14lb weight vest
Cap: 25
Strength
E2MOM x 6 sets, push jerks
3-1-3-1-3-1
3s are at 70% across, 1s start around 80% and build
Conditioning
8 min AMRAP
2 Shoulder to overhead 115/75
2 Toes to bar
4-4, 6-6, 8-8….
Are you struggling to find a nutrition plan that works for you?
Nutrition is the foundation to achieving your health and fitness goals.
Due to COVID-19,
Festivus Games has been postponed until
September 19, 2020
We look forward to seeing everybody then!
Strength
15 minutes to find 2RM Front Squat
Conditioning
10 minute AMRAP
5 Front Squats 185/125
10 HSPU
30 Double unders
Teams of 2
24 min AMRAP
135/100 Cal bike,
then AMRAP in remaining time
6 Devil Press 50s/35s
12 DB Thrusters 50s/35s
24 Hang Clean and jerk single arm 50/35
Thursday
Strength
15 minutes to find 3RM Bench Press
Conditioning
21-15-9-15-21
KB Swings 53/35
Burpees
Cap: 15
Gotham City
5 rounds
1 min Wall balls 20/14
1 min DB snatch 50/35
1 min Single DB step ups 50/35 and 24/20
1 min rest
Strength
2 Hang cleans EMOM x 10 sets, building
-power or squat-
Conditioning
4 rounds
15 Hang power cleans 115/75
15 shoulder to overhead 115/75
45 Double unders (75 singles)
Cap: 11
