ALL BLOG POSTS

Saturday 04-24-2021 Workout Of the Day

Saturday 04-24-2021 Workout Of the Day 40 min AMRAP 20 cals 20 wallballs @14/20# 20 pullups 20 burpees 20 power cleans @95/135# Workout Notes/Intentions: We’ve got a long AMRAP today. The option is available to make it a partner WOD if you want. If so, adjust the reps...

Friday 04-23-2021 Workout Of the Day

Friday 04-23-2021 Workout Of the Day A. 5 sets: 10 high box jumps 10 back squat jumps 10/side bulgarian split squats rest 1:30-2:00 B. 30-20-10 @85/115# Time cap: 15 mins BB back rack lunges Back squats Cals Workout Notes/Intentions: Today’s workout is heavy on the...

Thursday 04-22-2021 Workout Of the Day

Thursday 04-22-2021 Workout Of the Day “Robin’s No Cardio Birthday Workout” Today is Robin's Birthday and he wrote this workout for all of you to do! Thanks for all your hard work and keeping the gym clean each day Robin! We hope you have a great birthday! A. Build to...

Wednesday 04-21-2021 Workout Of the Day

Wednesday 04-21-2021 Workout Of the Day A. 12 min build 3 TNG power cleans B. AMRAP x 15 min 30 DU 15 power cleans @85/115# 30 DU 15 t2b Workout Notes/Intentions: In Part A, you will be building from the ground to a challenging set of 3 power cleans. They should be...

Tuesday 04-20-2021 Workout Of the Day

Tuesday 04-20-2021 Workout Of the Day A. EMOMx 30 (6 rounds) min 1: 10 ring dips min 2: 12 double bell step overs min 3: 14 heavy KB swings min 4: burpees min 5: rest B. 3 sets: 15 hollow rocks 30 bicycles 15 plank up downs Workout Notes/Intentions: Part A is a long...

Monday 04-19-2021 Workout Of the Day

Monday 04-19-2021 Workout Of the Day Running clock... @35/50# or as far as possible in 40 mins 3 rounds: 10 devil's press 15 box jumps 20/15 cals rest 3:00 3 rounds: 10 DB C&J 15 pullups 20/15 cals rest 3:00 3 rounds: 10 DB squat cleans 15 burpees 20/15 cals...

Sunday 04-18-2021 Workout Of the Day

Sunday 04-18-2021 Workout Of the Day A. E3:00 x 6 sets 8 dbl KB snatch 10 dbl KB front rack step ups 12 dbl KB bent over rows B. 12 min AMRAP 30 air squats 20 KB snatch (single arm) 10 pushups

Saturday 04-17-21 Workout Of The Day

Saturday 04-17-21 Workout Of The Day In Teams of two... AMRAP - 40 @ 65/95# "Lung Twister" 30 BB Cleans 30 Kcal 30 C2B Pull Ups / Pull Ups / Ring Rows 30 Kcal 30 HSPU / Push Press 30 Kcal 30 T2B 30 Kcal 30 Front Squats 30 Kcal For today's enjoyment we have another...

Friday 04-16-2021 Workout Of the Day

Friday 04-16-2021 Workout Of the Day A. 25 min circuit w/ partner 1 partner completes 1 full round while other holds static position 10 dbl DB burpees 10 dbl DB hang cleans 10 dbl DB front squats 10 dbl DB S2OH *resting partner cycles through: wallsit, plank, dead...

Thursday 04-15-2021 Workout Of the Day

Thursday 04-15-2021 Workout Of the Day A. 5 sets 10 alt. DB floor/bench press 5 strict chinups B. 5 x 3 min AMRAPs w/ 1:30 rest 12/9 cals 9 OH KBS @35/50# 6 burpees *pick up where you leave off Workout Notes/Intentions: Part A is an upper body strength piece. The...

Wednesday 04-14-2021 Workout Of the Day

Wednesday 04-14-2021 Workout Of the Day A. EMOM x 15 min (5 rounds) 1: 10-12 pistols 2: 1 TGU (right) 3: 1 TGU (left) B. 12 min max rep cals* *E90s x 8 (starting @0:00) 7 pushups + 14 air squats Workout Notes/Intentions: Before Part A, you will spend time practicing...

Tuesday 04-13-2021 Workout Of the Day

Tuesday 04-13-2021 Workout Of the Day A. E1:30 x 10 sets 1 power clean + 1 hang squat clean thruster B. For time: @65/95# Time cap 14 mins 10-9-8-7-6-5-4-3-2-1 Hang squat clean thrusters 2-4-6-8-10-12-14-16-18-20 front rack lunges Workout Notes/Intentions: For Part A,...

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