2-3 Rounds 1:00 (Easy) 15 Banded Good Mornings 50 Single unders 10 Single Leg Glute Bridges 10/10 Mini band lat walk Then…, EMOM x 16 4 Rounds Min 1: 16/20 Step back Lunges Min 2: 30/50 Double Unders Min 3: 8/10 Deadlifts 135/95 Min 4: 200/150m Row/Run Then…, Back Squat 5-4-3-2 5 Back Squat @…
Seated Military Press 4 sets x 12 reps E3min Into… Front Foot Elevated Lunges 33×0 Tempo x 7 reps x 6 sets Into.. DB Lateral Flys 20 x 6 sets Into… Incline DB curls into Incline Bench Press 20 reps x 4 sets Into… 15 Strict situps 30 Flytter kicks 1/1 30 Russian twist 69sec…
PARTNER WOD AMRAP 32 50/40 CALS SPLIT – INTO – (ALT MOVEMENTS) 3 WALL WALKS 6 HANG CLEANS @ 135/95 9 BOX JUMPS AT 7, 14, 21, 28 – 50/40 CAL SPLIT
STRENGTH FRONT SQUATS WAVES EVERY 4 MINS X3* 8 REPS @ 50% (LIGHT) 6 REPS @ 60% (LIGHT – MOD) 4 REPS @ 65% (MOD) * SET #2 – USE SAME PERCENTAGES BUT ADD 0-5 LBS * SET #3 – USE SAME PERCENTAGES BUT ADD 5-10LBS WORKOUT OF THE DAY FOR TIME 200M RUN 12…
PUMP PARTY AMRAP 28 10 BENCH PRESS 30 BANDED TRI EXTENSIONS 10 KNEELING DB CURLS 70M HEAVY FARMERS CARRY CORE 30 SEC ON MAX LEG RAISES 15 SEC REST 30 SEC ON MAX PLANK LEG LIFTS (ALT SIDES) 15 SEC REST X5
STRENGTH DEADLIFTS EVERY 35 SEC X10 2 DEADLIFTS @ 60% REST (ADD WEIGHT TO 70%) EVERY 20 SEC X6 1 DEADLIFT @ 70% WORKOUT OF THE DAY look FOR TIME 20 – 15 – 10 – 5 DEADLIFTS @ 185/125 T2B / HANGING KNEE RAISES BURPEES OVER THE BAR
STRENGTH PUSH PRESS EVERY 2 MINS X5 3 TEMPO PUSH PRESS (4 SEC DOWN) + 12 DB OHWL (6/6) WORKOUT OF THE DAY 0:00 – 7:00 75/55 CALS @7:00 – 17:00 AMRAP 10 20 ALT DB SNATCHES 30 ALT V -UPS 40 DOUBLE UNDERS @18:00 – 22:00 27/ 21 CALS HARD AFTER MURPH CARDIO OPTION…
MEMORIAL DAY 2022 We are so grateful to have everyone come out and pay respects to the fallen men and women who died during active military service. As a reminder, our 10th Annual Memorial Day Murph will start at 8am sharp so we encourage all of you to please show a just a it early…
PARTNER WOD AMRAP7 300M PARTNER RUN (BUY IN) – ALT RDS – 50 DU / 75 SU 5 CLEANS @135/85 – REST 2 MINS – AMRAP7 300M PARTNER RUN (BUY IN) – ALT RDS – 9 TTB / KNEE RAISES 3 CLEANS @165/105 – REST 2 MINS – AMRAP7 300M PARTNER RUN (BUY IN) –…
Memorial Day Weekend Schedule: 5/28: Regular schedule 5/29: Closed 5/30: 8a-9a-10a Classes Only STRENGTH FRONT SQUATS (15 MINS) EMOM5 2 TEMPO FRONT SQUATS (3332) – REST 2 MIN- EVERY 75 SEC X5 3 – 1¼ FRONT SQUATS (BUILD BASED ON FEEL) WORKOUT OF THE DAY AMRAP 16 30/24 CALS 20 WALL BALLS 10 SINGLE ARM…
