Fun Friday

Friday October 15th A. From 0-16min... You can make small jumps each set, but try and start pretty heavy so that you have 4 legit "working sets." Back Rack Lunge Every 4min. x 4 Rounds: 6-8 Lunges Each leg Immediately into; 200m Farmer Carry with (2) KettlebellsMen...

Row hard or go home

Gotta push to make this one.  You got this!! Row, row, row your boat 🙂 Thursday October 14th A. Metcon (AMRAP - Reps) 0-5min. 1000m Row Max Power Clean and Jerks (115/75lbs.) 7-12min. 1000m Row Max Barbell Thrusters (115/75lbs.) 14-19min. 1000m Row Max Push Jerks ...

Almost through EMOM week

Wednesday October 13th A. From (0-24 mins) : Metcon (3 total sets) (0-2 min) : 10 Deadlifts @ 50-60% of 1RM (2-4 min) : 30/20 cal Assault Bike (4-6 min) : 10 Bench Press @ 50-60% of 1RM (6-8 min) 100 Double Unders B. At the 28 min mark… (28-35 min) 7 min AMRAP 30...

GAINZ!

Capping this at 35 mins 🙂 who can hang??? Tuesday October 12th Metcon (AMRAP - Rounds) "Holleyman +1 EMOM" 5 Wall Balls (20/14lb.) 3 HSPU’s 1 Power Cleans (185/135lbs.) Complete 1 Round Every Miniute Until You FAIL...

One more week of EMOMs

This is the last week of the long workouts with the ‘EMOM’ style time domain.  Next week we return to a more traditional strength and conditioning program.   Let’s get it!! Monday October 11th A. Back Squat Every 3min. x 4 Rounds: 3 Back Squats + 400m Run *Ideally you...

Cardio Friday

Some tough numbers to reach, but you got this!! Friday October 8th Metcon EMOM x 5 Rounds: (35min. Total) Min. 1) 18/14 Cal Row Min. 2) 20 Box Jumps 24/20" Min. 3) 18 Wall Balls (20/14lbs.) Min. 4) 20 Push-Ups Min. 5) 15 Double DB Hang Cleans (45/30s) Min. 6) 20...

More Assault Bike

okay, so it was sorta cardio Wednesday 😂. I was exhausted on both parts of today’s workout.  On to tomorrow! Thursday October 7th  Weightlifting Power Clean Every 2min. x 10 Rounds: 10/7 Cal Assault Bike 3 Power Cleans (Climbing) *Your goal is to eventually hit a 3...

It’s NOT cardio Wednesday!!

Looks like we paid in advance, with all of those long workouts last week :). Enjoy the skill work, followed by this 15 min burner. Wednesday October 6th Weightlifting Push Jerk BIG Push/Pull EMOM EMOM x 20min. Min. 1) 5 Push Jerks (Climbing) Min. 2) *Pick One Options:...

Lift tired

Metcon We have a 4 part section here with 4 separate scores! Go hard on each one and let's see where everyone stacks up! Tuesday October 5th (0-8min.) 1 Mile Run (8-16min.) Find your 3 Rep Max Deadlift (16-24min.) Bike 100/70 Calories (24-32min.) Find your 3 Rep Max...

The fun continues…

don’t forget about those long workouts just yet 😂. Sorry Rey… On another note, we had fun at our pull up clinic on Saturday. Anyone sore??  Great job to all who came to learn! Monday October 4th EMOM x 10min. Odd: 5 Thrusters (climbing in weight) Even: 15/12 Cal Row...

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