Challenge WOD 2 7 min Clock 20 Total Lunges 20 Ab Mat Situps 20 Push Ups 100 SUs ME Cal on AAB *Score is cals on bike Optional Buy Out “Abs Up” *This is a short… Read more »
Pat making the most of the bike wod last week, by dancing through. MetCon Challenge WOD 2 7 Min Clock 20 Total Lunges 20 Ab Mat Situps 20 Pushups 100 SU’s ME Cal on AAB *Score is Cals on… Read more »
Can’t be shy about them double unders anymore, eh, Brooke? BB 4 x 8ea DB Reverse Lunges (Pick Weight) Ring Rows* *2min rest between sets *Rx = feet on the box for ring rows MetCon For Time 50… Read more »
With improved fitness comes improved health. And a host of other really fun and good for you things! MetCon 3 Rounds for Reps 300m Row 9 Power Snatches (95/65) ME DUs Rest *Score = Total number of DU reps… Read more »
Kim has been doing a lot of really good work over the holidays! We’re proud of you, Kim! MetCon 4 Rounds for Total Reps (Fight Gone Bad style) Power Cleans (95/65) Front Squats (95/65) Double Unders Rest *1min at… Read more »
Just like bad decisions roll into more bad decisions, good decisions can roll into good decisions! WL 15-20min to Find 3RM Power Snatch* *These do not have to be touch and go (you can drop the bar between) … Read more »
I suppose it depends on who you ask, huh? Some say yes, some say no… Strength/Skill E2MOM x 5 5 Strict Presses 5 Strict Pullups MetCon For Time 100 DUs 10 Russian Swings (24/16) 80 DUs 20 Russian… Read more »
Working against the clock today. Let’s remember to have some fun! MetCon 3 Rounds for Reps 3min Clock 500m Row ME DUs Then 1min Clock ME T2B 3min Rest Lots of stuff. Does that make sense, here?
How do you do cardio without a treadmill? Strength/Skill EMOM x 30 1: 30 – 50 DUs 2: 7 TNG Power Snatches (Pick Your Weight) 3: 9 Pullups *Score is weight used for the OTM Hurry up and… Read more »
How is everyone feeling this week, so far? MetCon 21-15-9 Front Squats (165/115) DUs* Pullups *DUs = 42, 30, and 18 *15min Cap We are in a power month. Be on the look out for some maxes coming up… 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!