121824
WOD AMRAP 22 24 Box Jumps (24"/20") 18 Burpees 12 Toes to Bar
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STRENGTH A1 - Tall Snatch + OHS 3x3* *Empty bar or minimal weight A2 - Strict Chest to Bar Chin-Up 4x3-5 @ Weight 4x3-5 @ [...]
The Week Ahead 12/16…
Friends, Be sure to check out whiteboard at the gym for holiday hours. And, in our brief week next week, expect a few challenging holiday [...]
121624
STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over [...]
121424
Arm Strength A1 Barbell Curl 4x10 (55/35) A2 KB Pullover 4x10 (53/35) Partner WOD You Go I Go 20 Rounds (10 Each) 1 Wall Walk [...]
121324
WOD "Artie" AMRAP 20 5 Pull-Ups* 10 Push-Ups 15 Squats 5 Pull-Ups* 10 Thrusters (95/65) *Option to do 2 Bar Muscle Ups Mobility A1 - [...]
121224
STRENGTH A1 Sumo Deadlift 4x5 WOD 3 Rounds 30 Double Unders 20 KB Reverse Lunge (2x53/2x35) 20 Single Arm KB Push Press (1x53/1x35)(10/arm) *11 Minute [...]
121124
STRENGTH A1 - Back Squat 15-15 A2 - 2x16 Traveling Pigeon 2x45s Rocking Frog Pose STRENGTH B1 - Incline Barbell Bench Press 4x6 B2 - [...]
121024
STRENGTH A1 - Landmine Twist 4x20 (55/35) A2 - Band Anchored Leg Raise 4x15 WOD 4 Rounds Run 600m* 20 KB Swings (53/35) Rest 90s [...]
The Week Ahead 12/9/24…
Friends, The Week Ahead: Monday - Snatch Mobility and Weighted/Strict Chin Ups as strength, then an EMOM with Snatches and Burpees. To recap... Our Snatch [...]