6/18/2020

Strength 5×3 Tempo Deadlift (3111) * Same weight across     Workout For Time 21-15-9 Deadlift (225/155) 15/12 – 15/12 – 15/12 Bike Cal -Rest 2:00- 20/15 – 20/15 – 20/15 Bike Cal 12-9-6 Deadlift (275/185)

6/17/2020

Strength 12 Minutes to complete 30 Strict Press and 30 Strict Pull-ups *Moderate-heavy weight*   Workout AMRAP x 12 Minutes 10 Push Press (135/95) 10 Chest to Bar Pull-Ups * at 0:00, 3:00, 6:00, and 9:00 Perform 12 Hand Release Push-Ups

6/16/2020

Workout 5 Rounds for Time 25 Russian DB Swings (70/53) 25 Up-Downs 25 Box Jumps (24/20)* *Step-down mandatory

6/15/2020

Strength 5×3 Tempo Front Squat (3111) (same weight all 5 sets) Workout 4 Rounds 1:00 Max DB Front Squat (50/35) 1:00 Max DB Devil’s Press 1:00 Max Cal Row -Rest 1:00 between rounds-

We are finally open! Extra precautions are practiced to ensure everybody’s safety. We look forward to seeing everybody back at it!  

6/12/20

METCON AMRAP x 20 Minutes 50/40 Cal Bike 800m Run 50 Sit-ups 25 Russina KB Swing (70/53) 50 Box Step-ups (24/20)

6/11/20

STRENGTH Every 1:00 x 6 Sets 1 High Hang Power Clean, plus 2 Hang Power Cleans METCON Every 2:00 x 6 Sets 15/12 Cal Bike Max Hang Power Cleans (115/75) with Remainder

6/10/20

STRENGTH On a 12:00 clock 3×5 Tempo Deadlift (1,1,1,1) Building METCON 3 Sets 21 Wall Balls (20/14) 15 Bar Facing Burpees 9 “Deadstop” Deadlifts (225/155) 2:00 Rest B/T Sets

6/9/20

SKILL EMOM x 9 Minutes Min1: 8/8 Goblet Split Squats Min2: 5-7 Strict Pulls-ups Min3: :50 Ez Row WORKOUT 3 Rounds for time 500m Row 30 Lunges 15 Ring Rows 30Slam Balls (30/20)

6/8/2020

WARM-UP 1:00 Cardio Choice, into… AMRAP x 2 MINUTES 20 Jumping Jacks 10 Sit-Ups 5 Up-Downs, into… AMRAP x 2 MINUTES 20 Single Unders 10 Sit-Ups 5 Burpees FULL-BODY STRENGTH E2MOM x 14 MINUTES 10 DB Romanian Deadlifts 8 DB Bent Over Rows 6 DB Ground to Overhead FULL-BODY WORKOUT ON A 3:00 RUNNING CLOCK… […]

6/8/2020

Strength 3×5 Tempo Strict Press (1111) Building Metcon 4 Rounds 50 Double Unders 15 Push Press (95/65) 10 Toes to Bar -1:30 Rest between sets-

6/5/2020

At Home WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES :30 High Knees :30 Air Squats FULL-BODY STRENGTH EMOM x 5 MINUTES 12 Alt. DB Snatch + Max Double Unders -2:00 Rest EMOM x 5 MINUTES 12 Alt. DB Power Clean + Max Double Unders FULL-BODY SPRINT WORKOUT 8 ROUNDS, :20 ON / :10 […]