Category

WOD

9.18.21- Saturday

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Today’s Workout

  • Complete For Time with a Partner:
    • 100 Calorie Row/Ski
      80 Alternating DB Hang Clean and Jerks (50/35#)
      60 Single Arm Devil Press
      400m OH Carry (in 100m increments, R/L arm)
      20 Calorie Assault Bike EACH
      400m OH Carry (in 100m increments, R/L arm)
      60 Burpees over DB
      80 Abmat Sit Ups
      1000m Run

9.17.21- Friday

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Today’s Workout

Weightlifting

  • Power Clean + Clean
    • EMOM10: Build to a heavy complex for the day

Conditioning

  • AMRAP11, you go/I go style:
    10/7 Calorie Assault Bike
    10 Wallballs (20/14#)

9.14.21- Tuesday

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Today’s Workout

Strength

  • TABATA:
    – Strict Pull Ups
    – Alternating DB Curls
    – Arnold Z Press
    – Weighted Sit Ups

Athletes will go Pull ups to Z Press to Weighted Sit Ups. You WILL NOT do all 8 rounds of pull ups, and then 8 rounds of z press…etc.

Conditioning

  • For Time:
    50 Box Jump Overs (24/20″)
    400m Run

9.9.21- Thursday

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Today’s Workout

Conditioning

  • AMRAP24:
    • 15 Calorie Row/Ski
      50m Farmers Carry R AHAP
      50m Farmers Carry L AHAP
      13 Toes to Bar

And 1 Calorie to the Row/Ski every round 

9.8.21- Wednesday

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Today’s Workout

  • 10 Rounds:
    • :25 Max Calorie Assault Bike
      10-1 Deadlifts (Building)
      *200m Run After Every set

Today’s SWEAT Workout

  • AMRAP25
    • 2 Burpees
      1 DB Squat Clean Thruster
      250m Ski
      Rest :20
      *add 2 Burpees and 1 Sq Cl Thruster Every Round

9.6.21- Monday

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Today’s Workout

In observance of Labor Day, we will have a modified schedule. 7:00am, 8:30am, 10:00am.

“Glen”

  • For Time
    • 30 Clean and Jerks (135/95#)
    • 1 Mile Run
    • 10 Rope Climbs
    • 1 Mile Run
    • 100 Burpees