July 11, 2020 Team WOD Teams of 4 (2 Guys/2 Girls – if the numbers work out) Complete the following: A. 0:00 – 10:00   50-35-20 reps of: (Guy 1 and Girl 1) Assault Bike Calories Kettlebell Swings (53/35) *Partition reps as needed. AND at the SAME time… 50-35-20 reps of: (Guy 2 and Girl 2) Wall Balls...Read More

July 10, 2020 Strength: Push & Pull 12 minute Alternating EMOM Odd: 5 Strict Press Even: 10 Bent Over Barbell Rows *Build in weight over the 6 sets. Metcon: 21-15-9 of: Thrusters (95/65) 12-9-6 of: Burpee Pull ups CAUSE STONE COLD SAID SO!!!Read More

July 9, 2020 Mobility: Spend 15:00 working some mobility and stretching. *Focus on areas that are sore and/or need some work. Active Recovery: Not for time, but move with purpose: 1000m Run or Row 75 Double Unders 50/40 Calorie Bike 75 Double Unders 1000m Run or Row *If you have been in the gym the...Read More

July 8, 2020 Strength: Power Snatch Every 2:00 x 6 sets: 3 Hang Power Snatches *Build in weight over the 6 sets building to a Heavy 3-Rep.  Must complete all 3 reps unbroken. Metcon: 4 Rounds or 15:00 (whichever comes first) 200m Run 8 Hang Power Snatches (95/65) :20 L-Hang 8 Overhead Lunges (95/65) (4...Read More

July 7, 2020 Metcon: 5 Rounds of: _ Gymnastics Movement “X” 6 Power Cleans (75-80% of Best Power Clean) 10 Deficit Handstand Push ups* (4″/2″) Gymnastics Movement “X” (choose one) 3 Ring Muscle ups 6 Bar Muscle ups 9 Chest-to-Bar Pull ups *Scaling Option for Def. HSPU 15 Deficit Hand-Release Push ups Core/Midline Conditioning: 3...Read More

July 6, 2020 Strength: Squat Stamina (Week #6) Every 2:00 x 7 sets: 2 Front Squats 4 Back Squats *Use the same weight used in week #1 This week starts Phase 2 of our Squat Stamina Cycle.  We will now reuse the weight from Week #1, but the rep scheme changes to 2 Front Squats...Read More

July 5, 2020 Rest Day. Get out and enjoy your day. Stay cool out there.  Read More