Do you have your Bingo sheet ready? What will be the most challenging for you? What will be the easiest? Where to begin? Conditioning EMOM x 21 Min 1: Cal Row (15/10) Min 2: 8 DB C& J (35/25)… Read more »
Workout of the Day
Warm up session from earlier in the week. Strength 1RM of following complex: 3 Clean DL 3 HSQCL 3 Push Jerks *Rest as needed Buy out: 2 mins accumulated L-Sit hang Scaled include hang, and knee raised hang … Read more »
Brian and Mike knocking out a few armless burpees after rowling the other day. Don’t worry, today you can use your arms. MetCon 21-15-9 Russian Swings (24/16) Burpees Sit-ups *Rx+: T2b, 34/24 “The way to develop self-confidence is… Read more »
A Gracie smile to bring a little joy to your Tuesday. Strength EMOMx 10 3 TNG Power Snatch *65-70% of 1RM “Confidence comes not from always being right, but from not fearing to be wrong.” –Peter T. McIntyre
A little rowing to start off the week. Conditioning 5 RFT 250m Row 20 DB Step ups (total, 50/35) “Well begun is half done.” – Greek Proverb
After all the Turkey and trimmings it’s time to get back into the swing of things. Partner WOD AMRAP 16 Swings (24/16) Burpees **Rx+: 32/24 1 each,each partner, 2 each, 3 each, etc. Buy out: 150 hollow rocks … Read more »
A day to go heavy and unbroken with your deadlifts. Strength 10-8-6-4-2 Deadlifts Buy out 50 Hollow Rocks “When something comes easy, you usually let it go the same way.” – Nora Roberts
John knocking out some box jumps. MetCon 4RFT 15 Thrusters (95/65) 15 Pull-ups ** **Rx+: C2B Then Skills work “The best preparation for tomorrow is doing your best today.” – H. Jackson Brown Jr.
Connie working on clean gainz. Strength E30 OTM x 9 Min 1 Squat clean & Jerk (80% 1RM) “Do what you can, with what you have, where you are.” -Theodore Roosevelt
Holiday week. Let’s get it started with your Monday workout. For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees *Rx+: 32/24 “Replace fear of the unknown… Read more »
Raise your hand if you like lifting heavy and working abs.
Buy out: 10x :10/:20 planks
“Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary