Friday 2/14/2020
The Workout for Friday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Back Squat x 5 reps *Work up to a 5RM for the day. METCON AMRAP x 15 -9 DB Thrusters (50/35) -7 Lateral Burpees Over DBs -5 Renegade Rows (Rx+ Ring Muscle-Ups) -Rest 1:00 EXTRA CREDIT *We all have extra weaknesses […]
Thursday – 2/13/2020 (No Sweat WOD Today)
*NO SWEAT CLASSES TODAY* The Workout for Thursday is: MOBILITY/MAINTENANCE We will spend 15 minutes working some extra mobility in class today. Coach’s Choice METCON For Time 30 – 20 – 10 – 20 – 30 -Cals on Machine of Choice -KB Taters (choose weight) -Burpees *Some longer ROM movements today to open up the […]
Wednesday – 2/12/2020
The Workout for Wednesday is: APPLIED STRENGTH In an 8 minute window, starting with an empty barbell… Build to a heavy Power Snatch (Rx+ Power Snatch + Overhead Squat), for the day. ~Rest 2:00~ Every 60 seconds until “failure” @ 80% of heavy lift. Minute 1 – 1 Power Snatch (Rx+ 1 PSn. + 1 […]
Tuesday – 2/11/2020 (Sweat WOD Included)
*NO SWEAT WORKOUT ON THURSDAY* The Workout for Tuesday is: STRENGTH 5 Rounds for Max Reps -1:00 Bench Press (185/105) -1:00 Rest *Remember, you only get 1 attempt per set. Even if you pause at any point during your set, the set is over! METCON AMRAP x 20 -20 Alternating Pistols (Sub for Assault Bike […]
Monday – 2/10/2020
The Workout for Monday is: APPLIED STRENGTH Every 30 seconds, for 10 minutes (20 sets) -Complete 1 Heavy Cluster *Use heaviest weight possible across all sets. METCON AMRAP x 12 -35 Power Snatches (75/55) -30 Push-Ups (Rx+ HSPU) -25 Abmat Sit-Ups OR V-Ups EXTRA CREDIT *We all have extra weaknesses we want a focus on. […]