WOD

Today’s Workout

Strength

• EMOM10:
  • 3 Push Press (Building every other set)

Conditioning

• Every 3:00 x5
  • 200m Run
    10 Burpees over the Bar
    9 Thrusters

Today’s Workout

Strength

• 5×5 Back Squat @65%
  • Perform at :30 Wallsit immediately following each set

Conditioning

• AMRAP12:
  • 12 DB Cleans
    9 DB Squats
    6 Double DB Hang Snatches
    30 Double Unders

Today’s Workout

• For TOTAL Time:
  • 21-15-9
    Wallball
    BurpeeRest 2:00

    42-30-18 Alternating DB Snatch
    21-15-9 Alternating Devil Press

    Rest 2:00

    9-15-21
    Wallball
    Burpee

Today’s Workout

Conditioning

• AMRAP20:
  • 400m Run
    30 KB Swings
    20 Push Ups
    10 Hollow Rocks

Today’s Workout

Conditioning

• Every 6:00 for 5 Rounds:
  • 500m Row/Ski (1000m Bike)
    10 Burpee Box Jumps Overs (24/20″)
    2 Cleans + 4 Front Rack Lunges

We are extremely excited to start beginning INDOOR Workouts! For the safety of the staff, members, and yourself- masks must be worn at all times while inside the facility. To ease ourselves into the new norm, we will be conducting all strength/skill work INSIDE the gym, and continuing our conditioning OUTSIDE w/o a mask. If you have any questions or concerns, please feel free to contact Rob and Emmy.

Today’s Workout

Strength

• EMOM10
  • Odd- 6 Bench Press
  • Even- 3-5 Strict Pull Ups w/:3 Hold at the top of every rep

Conditioning

• For Time:
  • 800m Run
    50 Abmat Sit ups
    30 Renegade Rows w/ Push Up
    200m Farmers Carry

We are extremely excited to start beginning INDOOR Workouts! For the safety of the staff, members, and yourself- masks must be worn at all times while inside the facility. To ease ourselves into the new norm, we will be conducting all strength/skill work INSIDE the gym, and continuing our conditioning OUTSIDE w/o a mask. If you have any questions or concerns, please feel free to contact Rob and Emmy.

Today’s Workout

Strength

• EMOM10:
  • Odd- 5 Back Squats @ 60% (no building)
  • Even- 3 High Box Jumps

Conditioning

• 6 Rounds for TOTAL Time:
  • 15/10 Calorie Machine
    10 Dual DB Push Press
    Rest 1:00

Today’s Workout

Weightlifting

• EMOM7: 1 Segment Power Snatch + 1 Power Snatch

Conditioning

• AMRAP15:
  • 50 Double Unders
  • 10 Power Snatches
  • 10 Alternating Single Leg V Ups

Today’s Workout

Weightlifting

• EMOM8: 2 Power Cleans

Conditioning

• AMRAP15
  • 5 sHSPU
  • 10 Power Cleans
  • 15 Box Jumps

Today’s Workout

Benchmark

• “Karen”
  • 150 Wallballs For Time