Hero WOD: The Seven: 7 rounds for time of: 7 Handstand Push-ups, 7 Thrusters, 135/95 lbs, 7 Knees-to-elbows, 7 Deadlifts, 245/165 lbs 7 Burpees, 7 Kettlebell Swings 70/53, 7 Pull-ups “The Seven” is in memory of seven US Central Intelligence… Read more »
Conditioning – For Time: 50 Snatches 75/55, 25 bar facing burpees, 35 snatches 95/65, 15 bar facing burpees, 20 snatches 115/75, 5 bar facing burpees. *Today is a grinder, scale weight accordingly but have a small increase in weight each… Read more »
*Phase Two* – classes are capped at 12 members, maintain social distancing and continue wiping down equipment. Sign up for classes ahead of time on Zen Planner. Strength – Front Squat, 10@50%, 8@60%, 6@70%, 4@80%, 2@90%. Conditioning – For Time… Read more »
We are leading with love and empathy.I have gained so much perspective in the last 48 hours after speaking with a dear friend and client of almost 10 years. I was asked to talk, to have a conversation in person,… Read more »
Strength – Superset: A1) 4×5 DB Strict Press (dual) immediately into 5 DB Push Press. A2) Max effort weighted arm circles (set 1 & 3 forward, 2 & 4 backward). Use light weight in each hand, keep circles tight and… Read more »
Strength: Deadlift Pyramid 5-4-3-2-1-2-3-4-5 @ 75%-80%-85%-90%-95%-90%-85%-80%-75% Conditioning: Every 2 mins for 12 mins do: Row, 250 m 8 Lateral Burpee Over Rowers *Drop 2 burpees every time you do not complete all within the 2 minute period
Strength – HSPU EMOM – Every minute for 10 minutes perform 5 HSPU. Scale number accordingly, should be strict if possible. SCALE OPTION*** Perform 20-30s wall facing hs hold or regular if needed. If uncomfortable on the wall, perform 8… Read more »
Please join us tomorrow for open gym from 10am – noon
6-Feet-Deep Partner WOD: 3x 8 minute AMRAPs 8 Synchronized Bar-Facing Burpees, 12 Synchronized Deadlifts, 16 pull ups. Deadlift weights 135/95, 185/135, 225/175 respectively. 3 min rest between AMRAPs. Pull Ups are the only movement that are NOT synchronized. Meaning the… Read more »
Strength – Clean complex: 5 sets of 3 clean deadlifts, 2 hang power cleans, and 1 jerk. Build slowly among the 5 sets. Conditioning – 3 Rounds for Quality (no times recorded) 500m row, 15 dual KB deadlift 53/35, 25… Read more »
WOD:
For Time: 25 min cap
30 Sit Ups
30 Back Squats 95/65
30 Push Ups
30 Front Squats 95/65
25/25/25/25
20/20/20/20
15/15/15/15
10/10/10/10
Accessory:
5 Sets of
20 Walking Lunges (10 per leg)
15 Straight Leg Sit Ups (use a PVC in back rack or overahead)
