5/1/2021
Travis Manion Memorial WOD 9:00 a.m. There are no Unconventional Classes today.
Monthly Archives: April 2021
4/30/2021
HERO WORKOUT “THE CHIEF” 5 SETS AMRAP x 3 MINUTES 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats -Rest 1:00 b/t Sets- (last done 1/29/2021)
4/29/2021
SKILL EMOM x 8 MINUTES MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar MIN 2 – :40 Slow Inch Worms w/ Push-Up WORKOUT 3 ROUNDS FOR TIME 25 Burpees 15 Pull-Up + Toes to Bar
4/28/2021
WORKOUT EVERY 5:00 x 5 SETS* 20 Russian KB Swings (70/53) 20 Alt. Goblet Reverse Lunges 30/25 Cal Bike *Rest remaining time before next set
4/27/2021
STRENGTH ON A 15:00 RUNNING CLOCK… Builld to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press WORKOUT FOR TIME 120 Double Unders 40 Thrusters (75/55) 500/400m Row 40 Thrusters 120 Double Unders -Time Cap 10:00-
4/26/2021
WORKOUT AMRAP x 12 MINUTES 12 Sumo Deadlift High Pull (95/65) 12 Strict Ring or Box Dips 100m Run* *Run increases by 100m each round. 100m, 200m, 300m etc… POST-WORKOUT STRENGTH 4 SETS FOR QUALITY 12/12 Single Leg DB Glute Bridge (Athlete Choice) 12 Barbell Bent Over Row (Athlete Choice) 12 Barbell Rollouts
Join us Saturday, May 1 at 9:00 a.m.
For the Travis Manion Foundation WOD Travis Manion 1980-2007 On April 29, 2007, experienced Iraq war veteran from the 1st Recon Battalion, 1stLt Travis Manion, and his fellow Marines were ambushed while searching a suspected insurgent house in the Al Anbar province of Iraq. As he led the counterattack against the enemy forces, Travis was […]
4/23/2021
EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option Option 1: 3-5 Negative HSPU Option 2: 1/1 Pike Walk Option 3: 7-10 Pike Push-Ups Option 3: :30 HS Hold WORKOUT FOR TIME 100 Double Unders Immediately Into… 25-20-15-10-5 Handstand Push-Ups 10-20-30-40-50 Sit-Ups Immediately Into… 100 Double Unders
4/22/2021
WORKOUT 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB Floor Press (50/35) 8 Strict Pull-Ups 6 Sumo Deadlifts -Rest 2:00 b/t Sets- FINISHER FOR TIME 100 Single DB Glute Bridges*
4/21/2021
NCFIT BENCHMARK WORKOUT “AVA” AMRAP x 20:53 MINUTES 400m Run 21 Ground to Overhead (95/65)
4/20/2021
SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups WORKOUT FOR TIME 72/58 Cal Bike (7:00 max) 48 Toes to Bar 24 Renegade Row (50/35)) 12 Burpee Bar Muscle-Ups
4/19/2021
STRENGTH 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight WORKOUT AMRAP x 14 MINUTES 15 Wall Balls (20/14) 10 Hang Power Clean (115/75) 5/5 Front Rack Lunge* *Perform all 5 reps on the Left side then 5 reps on the Right side