Wednesday 12/14/22
SKill Rope Climbs Workout EMOM x 21 Minutes:MIN 1: 50 Double UndersMIN 2: 16 Alt. DB Goblet LungeMIN 3: :50 Max Rope Climb
WEEKLY BREAKDOWN 12/12/22
Happy Monday everyone! This week we have some great skills to look forward to. Get ready for some rope climb practice on Tuesday (wear long socks!), a short thruster burner on Friday, and a long partner chipper on Saturday with gymnastics, barbell, and cardio. Thank you to all who are participating in our 2023 equipment […]
Tuesday 12/13/22
Strength Deadlift Workout “Diane”21-15-9 DeadliftHandstand Push-Up
Monday 12/12/22
Strength Bench Press Workout 4 Rounds for Time:300m Run12/10 Cal Bike15 Pull-Ups
Sunday 12/11/22
Workout AMRAP 16 MINUTES: 21-15-9Box JumpsKB SwingsToes to Bar
Saturday 12/10/22
Workout 30 Rounds For Time:5 Wall Ball Shots3 Handstand Push-Ups1 Power Clean Partner Option*60 Rounds for Time:P1 starts a full round while P2 rests. Once P1 completes a full round, P2 can start their round.
Friday 12/9/22
Workout 2 SETS500/400m Row400m Run20 Burpees Over Rower Post-Workout Strength Bench Press
Thursday 12/8/22
Strength 1 Hang Squat Snatch + 1 Snatch Workout FOR TIME:2-4-6-4-2Hang Squat Snatch25-50-75-50-25Double Unders
Wednesday 12/7/22
Workout AMRAP 14 Minutes:7 Chest to Bar Pull-Ups14 Alt. DB Goblet Box Step-Ups21 Sit-Ups
Tuesday 12/6/22
Strength Deadlift Workout 6 SETS: 7 Deadlifts15/12 Cal Bike