Uncategorized

8 AM Open Gym 9 AM Weightlifting Part A 3 Rounds 250 Meter Row 3 Wall Walks Part B 15 Minutes to build to this... Read More

Our favorite ab wod for Part B. Bring your lactic acid. Station 1 AMRAP 15 12/10 Cal Assault Bike 15 Bench Presses 135/65 12 Cas... Read More

Good work with that sweat fest yesterday. Back to the barbell. Here is a nice one form a few months ago! Part A 3 Rounds... Read More

10 Minute Stations 3 Minutes Rest Lots of cardio here! Station 1 4500/4000 C2 Bike Station 2 12 Cal Row 12 Burpees Over Rower Station... Read More

Part A 3 Rounds 30 Jumping Jacks 250 Meter Row 8 Alt Rotating Push-Ups Part B Superset 10-8-6-4-2 Strict Press Increasing Weight 10-10-10-10-10 KB Shrugs... Read More

Part A 3 Rounds 200 Meter Run 350 Meter Row Part B Sumo Deadlifts 3/3/3/3 Part C 3 Rounds 400 Meter Run 50 DU’s 15... Read More

35 Minutes to get as far as you can 10 Toes To Bar 15/12 Cal Assault Bike 10 Toes To Bar 20 Front Rack Lunges... Read More

No weightlifting Sunday Open gym from 8-10 Come on in and get some work done!

This is a repeat that I love. Use the KB’s for front rack if you can. Yes more ring dips, but SHRED is programmed separately... Read More

Murph coming up. Let’s get some push-ups and air squats in with an old school benchmark. Part A 3 Rounds 15/12 Cal Bike of Choice... Read More