Skill: Alt EMOM 7 mins: Bar Muscle-ups or Strict Pull Ups, Strict Handstand Push-ups, Row Calories and Dumbbell Push-ups – Every 1 min for 7 mins, alternating between: Max Bar Muscle-up Rest 1 min Max Strict Handstand Push-up Rest 1… Read more »
Weightlifting: Snatch Cycling Technique. Power Snatch 10-8-6-4-2 (touch and go, heaviest weight possible) Conditioning: As many reps as possible in 12 mins of: 2 Alternating Dumbbell Snatches, 50/35 lbs 2 Alternating Dumbbell Lunges, 50/35 lbs 2 Box Jumps, 30/24 in… Read more »
Please join us from 1000-1200 for Open Gym.
Conditioning: “Fatigued” Cindy. AMRAP 20 5 Pull Ups, 10 Push Ups, 15 Air Squats. *Starting at 0:00, every 5 minutes (0:00, 5:00, 10:00, 15:00) perform 25/20 cal bike or rower sprint. (large classes can perform the bikes on difference minutes… Read more »
*Closed* Happy New Year!
9am and 10am only! Conditioning: AMRAP Repeats Every 2 mins for 8 mins do: 15 Goblet Squats, 53/35 lbs 30 Double Under – rest 2 minutes. Every 2 mins for 8 mins do: 10 Dumbbell Box Step-ups, 40/25 lbs 12… Read more »
Skill: Kipping Pull Ups – 1 Max set of kipping pull ups (if banded strict, use a band that you can get ~10 pull ups)Then 3 sets of 60% of max set Conditioning: For time: 50/40 Bike Calories 25 Pistols… Read more »
Weightlifting: 6 Sets of 2 Split Jerks w/ 2 second pause in dip and 2 second pause in catch @ 65-75%. Focus on control and stability into the position. Conditioning: Chipper – For time (20 min cap) 20/15 Row Calories… Read more »
Consistency test #1 (retest in 6 weeks): Every 5 mins for 30 mins do: 10 Strict Pull-ups 15 Toes-to-bars 20 Push-ups 25 Wall Balls, 20/14 lbs. *Score is fastest and slowest rounds* Core: “Tabata” – V Up (Alternating)s : 8… Read more »
Hero WOD: Abbate: For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the… Read more »
EMOM 5: 5 TNG Power Cleans at 60%
For quality! AMRAP 20 1 Rope Climb | as high as possible | 3 rope pulls 10 Dual Dumbbell Front Rack walking lunges 50/35 | 35/25 | 25/15 1 Rope Climb 100′ Farmer Carry
We’re going to spend some time today in warm up going over techniques for the rope climb, so encourage scalling as high as possible on the rope even if its just a few feet and one pull off the ground. This workout is for quality, so slow down and control your movements. For those that are proficient at rope climbs, we encourage legless rope climbs or seated l-sit rope climbs!
