July 18, 2019 Metcon: “Jelly Belly” 50-40-30-20-10 reps of: Abmat Sit ups 25-20-15-10-5 reps of: Calorie Assault Bike 10-8-6-4-2 reps of: Deadlifts (275/185) Accessory Work 2 Rounds of: (Not for time) 1:00 Ring Plank 100m Farmer CarryRead More
July 16, 2019 Gymnastics Conditioning 5:00 AMRAP: 3-6-9-12… and so on of: Toes-to-Bar Calorie Row *Add 3 reps to each exercise each round. Rest 3:00 5:00 AMRAP Toes-to-Bar Calorie Row *Continue the workout from above and pick up from where you left off. Conditioning For time: 30 Burpee Box Jumps Overs (24″/20″) HAPPY BIRTHDAY to...Read More
July 15, 2019 Strength: Hang Squat Clean A. EMOM x 5 Min. 1: 2 Hang Squat Cleans @ 60% Min. 2: 2 Hang Squat Cleans @ 65% Min. 3: 2 Hang Squat Cleans @ 70% Min. 4: 1 Hang Squat Clean @ 72% Min. 5: 1 Hang Squat Clean @ 75% Rest 1:00 B. EMOM...Read More
July 14, 2019 Rest Day. Get out and enjoy your day. REMINDER: Below is the schedule for the week. Coach Kyle is out of town so there is limited morning classes this week. Be sure to plan accordingly. Have a GREAT WEEK!!!Read More
July 13, 2019 Team WOD In teams of 3-4 complete the following: 5,000m Row (one person always rowing) …while other team members are completing: 120 Double Unders 100 Wall Balls (20/14) 80 Pull ups 60 Alternating Dumbbell Snatches (50/35) 40 Burpee Box Jump Overs (24″/20″) 60 Alternating Dumbbell Clean & Press (50/35) 80 Calorie Assault...Read More
July 12, 2019 Strength: Deadlift A. In 7:00: Establish a Heavy Single Deadlift B. EMOM x 5: 3 Deadlifts @ 70-75% of Part A Metcon: 50-40-30-20-10 of: Barbell Curls (45/35) 10-20-30-40-50 of: Kettlebell Swings (53/35) This is the first time I have ever programmed Barbell Curls in a WOD, so you all better get that...Read More
