Gracie knows that Mondays are made to play. EMOM x 9 5 Clusters (185/130) Cluster= Sq Clean + Thruster Then: 3 x ME Pullups (any style) “Don’t wish it were easier. Wish you were better. “― Jim Rohn
Throw back to the old place when Brooke was upping her pistol gainz. Strength Day 5X5 ea Pistol Squats ME false grip ring rows after each set “The depth and strength of a human character are defined by… Read more »
Great time to grab a friend and try out free week. Lindsay, Nikki and Scott getting in some movements and stretching before a little running earlier this week. Conditioning 1min ea x 4 ME Russian Swings (24/16) ME DUs… Read more »
Marla and Scott taking that extra second to prepare before OH walking lunges last week. Today the breaks are built into the wod every two minutes AMRAP2/ Rest2 (4 Rounds) 10 SQ Snatch (95/65) ME Burpees over bar **Rx+:… Read more »
You knew she was coming this week. Welcome back indoor wallballs. Kaela took a break during the move this weekend to try them out. “Karen” For Time 150 WB (20/14) *12 min Cap Then 3 sets ME Pull ups (any style)… Read more »
Justin taking on the HSPU during 18.4 Strength 6 sets (1 min rest between sets) ME HSPU ME Strict Pull up *Score is total reps “To be yourself in a world that is constantly trying to make you… Read more »
Jon getting in some hollow rocks. Strength Day 3RM Power Clean **30 DUs between each attempt Then 3x ME Pull-ups **15 Hollow Rocks between each set “Even if you’re on the right track, you’ll get run over if… Read more »
Class doing some KB DL to get warmed up for KB Swings. That great feeling when coach says, get there and hold the position. Partner Wod for Reps AMRAP 25 300m Row ME Dips 300m Row ME SA Swing… Read more »
Time for a new twist to those pull ups… EMOM x 10 3 TNG Power Snatches (155/110) Then L-Sit Pull-ups 5x ME “What lies behind us and what lies before us are tiny matters compared to what lies… Read more »
Short bursts of hard work. Conditioning 4min clock 500m Row ME Pullups 1min Rest 4min clock 500m Row ME Pushups 1min rest 4min clock 500m Row ME BW reverse lunges *Score= reps “If you don’t give yourself permission… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!