Categories
Blog Uncategorized

Workout 12.2.23

Workout
32:00 EMOM
Min 1: 3 wall walks
Min 2: 6 kettlebell snatches/side green/yellow
Min 3: max cal row
Min 4: rest rx+ add a wall walk rep each round and see how high you can get! score is row cals
staging
rowers near the red wall
kb snatches at least 8 feet behind that (no throwing kettlebells into the rowers please!:) )
Categories
Blog Uncategorized

Workout 12.1.23

Lift
Thrusters
8:00 EMOM
8-1 thrusters, working up to a heavy rep

then every 2:00 x 3 sets, 1 single at your heavy

Take these from the ground today until you can’t anymore, to warm up for the metcon
Workout
9-7-5
Thrusters @70% of your heavy
Burpee pulluprx+ RMU
staging
thrusters in 2 lines, with a 10 foot lane in the middle for RMU
if there aren’t a lot of people doing RMU, spread into the space under the rings
Categories
Blog Uncategorized

Workout 11.30.23

Workout
10:00 AMRAP
30/20 cal bike
50m farmer’s carry
50m front rack carry

rest 3:00

your score for time
staging
bikes BEHIND the red poles
carries in the whole space between the rigs
Categories
Blog Uncategorized

Workout 11.29.23

Lift
Every 2:00 for 8 sets
12-5 power snatches, adding weight as you can

touch and go if you can
Workout
12:00 EMOM
Min 1: 1 set of some kind of bar muscle up variation
Min 2: 50 double unders score is reps (and what you did, for tracking purposes)
Categories
Blog Uncategorized

Workout 11.28.23

Workout
14:00 AMRAP
2,4,6, etc
Pistols/box pistols
V-ups
13/10 cal bike in b/t each round

rx+ghds
staging
pistols near the red poles
v-ups 5 feet in front of those
bikes near the red wall
Categories
Blog Uncategorized

Workout 11.27.23

Lift
Deadlift
5×5 at 85% of what you hit last week

After the last set, do 1 set of 10 at 70% of what you use today

superset with chest to bar work

level 1: toe spotted chest to bar hold+5 HEAVY chest to bar lat pulldowns
level 2: 3-5 chest to bar negatives, weight as possible+10 perfect kip swings
level 3: big set of unbroken chest to bar
Workout
For time
50 pullups
Categories
Blog Uncategorized

Workout 11.25.23

Workout

teams of 3
1 person holds a plank
1 person holds an active hang
1 person works

3 times through each partner on each movement

:30 work, then switch, score is reps on the movements

bar facing burpees
power snatches
overhead squats
rest (:30, everyone rests at once)

rx: 75/55
rx+ 95/65

so the flow will be:
each person does: plank, active hang, BFB
then
each person does: plank, active hang, power snatches
then
each person does: plank, active hang, overhead squats

then everyone rests for :30

x 3

You can only accumulate reps while BOTH partners are holding the active hold

Categories
Blog Uncategorized

Closed 11.24.23

We’re closed! Enjoy time with family and friends, go on a walk or play a game 🙂

Categories
Blog Uncategorized

Workout 11.23.23

For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings (green/yellow)

Then, 3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups

Then:
50 Burpees

Categories
Blog Uncategorized

Workout 11.22.23

Metcon
15:00 AMRAP
50 double unders
15/12 cal row

1:00 rest

then
10:00 for max cals on the bike–every 2:00 get off and do a 25m front rack carry 2xpurple/blue

Finisher:
10:00 EMOM
5 perfect ring rows+
5 dumbbell biceps curls

Same minute
Staging:
Staging:
Rowers near the red wall
bikes near the red poles
double unders/carries in between