Monday 3-1-21

 Monday 3-1-21

Take 20:00 to find a One Rep Max Front Squat.

Conditioning:

AMRAP 10

21 Double Unders 

15 Kettlebell Swings (53/35)

9 Push-ups 

Saturday 2-27-21

 Saturday 2-27-21

Teams of 3

120 Toes to Bar 

120 Med Ball Over the Shoulder

120 Med Ball Shuttle Runs

120 Med Ball Lunges

Med Ball Weight: (20/14)

Friday 2-26-21

 Friday 2-26-21

Conditioning:

Work 3:00/Rest 2:00 x 4

1):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Power Cleans

2):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Push Press 

3):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Box Step-Overs

4):

20 Box Jumps 

20 Air Squats 

Max Reps Dumbbell Squats 

Box Height:(24/20)

Dumbbell: (50s/35s)

Thursday 2-25-21

 Thursday 2-25-21

Open Gym.

Note slight time change for this week. Please text to reserve your spot.😊

Wednesday 2-24-21

 Wednesday 2-24-21

On the 1:30 x 6

Deadlifts

Conditioning:

AMRAP 12

10 Deadlifts (235/165)

20 Alternating Pistols

10 Push-ups 

Tuesday 2-22-21

 Tuesday 2-22-21

Conditioning:

For Time

750/600 Meter Row 

90 Double Unders 

30 Thrusters (95/65)

60 Double Unders 

20 Thrusters (95/65)

30 Double Unders 

10 Thrusters (95/65)

750/600 Meter Row 

Core Blast:

30-20-10

V-ups 

Plank Up/Downs

Monday 2-22-21

 Monday 2-22-21

On the 1:30 x 6

Front Squats

On the 1:30 x 6

:30 Max Calorie Row 

:30 Max Burpees 

Conditioning:

For Time

30 Med Ball Cleans (20/14)

60 Med Ball Sit-ups (20/14)

30 Med Ball Thrusters (20/14)

Saturday 2-20-21

 Saturday 2-20-21

Mystery WOD!!!🤔

Friday 2-19-21

 Friday 2-19-21

Open 18.2

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats 

Bar-Facing Burpees

18.2a

1 Rep Max Clean

12:00 Time Cap

Rx Dumbbells (50s/35s)

Scaled Dumbbells (35s/20s)

Thursday 2-18-21

 Thursday 2-18-21

Open Gym!

Tomorrow we only have Open Gym 5:30-6:30am and noon-1:30pm.

Please text to reserve your spot!

Wednesday 2-17-21

 Wednesday 2-17-21

EMOM x 6 (Alternating Movements)

12 Pull-ups 

12 Toes to Bar 

EMOM x 6. (Alternating Movements)

:45 Plank (Forearms on Wallball)

:45 Plank (Feet on Wallball)

Conditioning:

AMRAP 18

500/400 Meter Row 

20 Box Jumps (24/20)

20 AbMat Sit-ups 

Tuesday 2-16-21

 Tuesday 2-16-21

Conditioning:

AMRAP 12

60 Double Unders 

30 Air Squats 

15 Push Jerks (115/85)

*Immediately after, take 8:00 to find a One RepMax Clean and Jerk.

Core Blast:

4 Sets

20 Reverse Crunches

20 Leg Raises

20 Plank Crunches

Monday 2-15-21

 Monday 2-15-21

On the 1:30 x 6

Front Squats 

On the 1:30 x 6

(Alternating Movements)

20 Bulgarian Split Squats 

20 Dumbbell Bent Over Rows + 20 Dumbbell Tricep Extensions

Conditioning:

AMRAP 8

30 Dumbbell Overhead Lunges (50/35)

30 Alternating Dumbbell Snatches (50/35)

Saturday 2-13-21

 Saturday 2-13-21

Teams of 2

AMRAP 24

40 Double Unders 

30 Power Cleans

20 Push Press 

10 Front Squats 

* Barbell starts at (45/35). Every 4:00 athlete will add 10 pounds to the barbell.

Friday 2-12-21

 Friday 2-12-21

Conditioning:

AMRAP 14

2 Dumbbell Thrusters (50s/35s)

2 Dumbbell Deadlifts (50s/35s)

2 Alternating Pistols

* Increase by 2 reps each round until time expires.

Core Tabata:

Dumbbell Russian Twists (50/35)

Dumbbell Flutter Kicks (50/35)

Mountain Climbers 

Plank Jump-Outs

Thursday 2-11-21

 Thursday 2-11-21

Open Gym!!!♥️

5:30-6:30am

Noon-1:30pm

3:30-5:30pm

Wednesday 2-10-21

 Wednesday 2-10-21

4 Rounds 

Work :60/ Rest:30

*Pull-ups 

*Sled Push-Pull

*Hollow Rocks

*Handstand Walks

*Alternating Dumbbell Clean and Jerks 

*Assault Bike Sprint

*Rest 

Tuesday 2-9-21

 Tuesday 2-9-21

On the 1:30 x 10

Sets 1-5: 3 Position Snatch

Sets 6-10: 1 Snatch

Conditioning:

AMRAP 3 

12 Overhead Squats (75/55)

12 Burpees 

Rest 2:00

AMRAP 3 

9 Overhead Squats (95/65)

9 Burpees 

Rest 2:00

AMRAP 3

6 Overhead Squats (115/85)

6 Burpees 

Monday 2-8-21

 Monday 2-8-21

On the 1:30 x 6

Front Squats 

On the 1:30 x 6

:30 Max Calorie Row

:30 Max Push-ups/:30 Max Sit-ups 

Conditioning:

AMRAP 8

10/8 Calorie Row

15 Air Squats

20 Double Unders 

Saturday 2-6-21

 Saturday 2-6-21

Teams of 2

300 Calorie Row

Partner 1: Calorie Row

Partner 2: 80 Foot Walking Lunges + 80 Foot Farmers Carry

*Partners switch after carry is complete.

Kettlebell Weight: (53s/35s)

Friday 2-5-21

 Friday 2-5-21

Open 15.1 & 15.1a

AMRAP 9

15 Toes to Bar 

10 Deadlifts (115/75)

5 Power Snatches (115/75)

Immediately after, take 6:00 to find 1 Rep Max Clean and Jerk.

Thursday 2-4-21

Thursday 2-4-21

Open Gym tomorrow!!!

5:30-6:30am

Noon-1:30pm

3:30-5:30pm

Text to reserve your spot!😊

Wednesday 2-3-21

 Wednesday 2-3-21

EMOM x 8 (Alternating Movements)

10 Chest to Bar Pull-ups 

:45 Plank

EMOM x 8 (Alternating Movements)

15 Box Jumps (30/24)

20 Box Dips

Conditioning:

3 Rounds 

30 Calorie Row 

20 Box Step-ups (24/20)

10 Push-ups 

Tuesday 2-2-21

 Tuesday 2-2-21

On the 1:30 x 10

Sets 1-5: 3 Position Clean

Sets 6-10: 1 Clean

Conditioning:

AMRAP 15

9 Push Press (95/65)

12 Front Rack Lunges (95/65)

15 Lateral Burpees Over Barbell