For Time: 30 minute cap Buy in: 1000/900m Row 25/20/15/10/9 Strict Press 95/65 | 75/55 | 45/35 or dumbbells Back Squat 95/65 | 75/55 | 45/35 Bar Facing Burpees | Step Overs | Burpees Cash out: 2000/1800m Assault Bike Workout… Read more »
Hero WOD: “M.I.R” AMRAP (with a Partner) in 30 minutes Station 1: “Michalski” From 0:00-10:00, Partner A performs: 23 Wall Ball Shots (20/14 lb) 53 Double-Unders Partner B performs AbMat Sit-Ups* Station 2: “Irvine” From 10:01-20:00, perform: 30 Alternating Dumbbell… Read more »
10 Rounds for time: 25 min cap Teams of 2: 10 Box Jump Overs 24″/20″ | Step Overs | smaller box 10 Toes-To-Bar | K2E | Knee raise or lying leg raise 10 Front Squats 135/95 | 115/85 | 95/65… Read more »
3RFT – 45 min cap 1000/900m Row 100 DU/200 SU 800m Run 50 Ab Mat Sit Ups Longer cardio session today with mixed modalities to keep it interesting!
Squat Conditioning: Every minute for 10 minutes: 3 front squats at 60% of 1RM ***Continual shuttle run when not squatting* We’re going to be mixing up our squats today and working on staying braced and engaged even while fatigued/breathing hard…. Read more »
Gymnastic Strength: EMOM 30s on, 30s off for 10 minutes Minute 0: Max Strict HSPU | 1-2 mats | z-press Minute 1: Max Ring Dip Holds Gymnastic strength will be pairing an active strength movement with a ‘passive’ hold movement…. Read more »
Power Snatch, Hang Squat Snatch, overhead Squat 6 sets between 70-80% 1RM power snatch Straightforward complex, power snatch from floor, hang on to the bar and hang squat snatch from knee into an overhead squat. If we’re struggling with the… Read more »
Jerks (Power or Split) Every 2 minutes for 12 minutes (6 sets) 3 reps, starting at 60% and adding 5% each successful triple Jerks – continuing to allow athletes to choose their preferred method, but we will be starting with… Read more »
Happy Fathers Day!!! Come and join Coach Pete for Open Gym from 1000-1200!
“The Dad Bod” AMRAP 24- teams of 2 5 DB Push Press 40/25 10 DB Deadlifts 40/25 15 air squats 20 stationary lunges 100′ Offset Farmer Carry 40/25 *can be done with your child, your dad, or with your baby… Read more »
Come and join us for open gym from 1000-1200
