Saturday Open gym 9-11 starting this week
The only ZOOM WOD we will be hosting is at 5pm! Mon-Fri, we can vote on the wod and have a good time! Click here to join virtually!
15/12 Cal Assault Bike or 10/8 Cal Row + 50 Double Unders
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.
80 Plate Sit-Ups 35/25lb.
100 Alt Barbell Barck Rack Lunges 95/65
120 Wall Balls 20/14
*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?
3 Sets of 15-20 Band Abbuctors on each side.
Upper body BURNER!
Every 60sec. complete 1 Round of:
1 Wall Climb
10 Mt. Climbers
Repeat for 10min. for beginner
Repeat for 15min. for intermediate
Repeat for 20min. for advanced
Repeat for 30min. if you just like gnarly challenges
1.) Females can scale the push-ups to 3.
2.) Advanced athletes can add a vertical shoulder tap on each side. (shown in our IG link below)
My recommendation is to pick something that takes between 25-30sec a round. You will need a little more rest on this circuit than our traditional EMOMs.
Workout Demo & Explanation:
1000m Run (800m+200m)
50 Barbell Thrusters 45/35lb
100 KB Swings 35/26
1000m Run (800m + 200m)
50 Barbell Overhead Squats 45/35lb.
(You can stop early if you hit 90)
*Finish anything early and that’s your rest. Nothing should take all the way until the time cap however.
*Stop if you don’t get at least 90sec. of rest. You’re going to need it to do well on each section.
Da Daily D:
100 Double Unders
90 Air Squats
70 Alt. Hang DB Snatches 45/30lb
50 Reverse Sit-Ups
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R = 1rep)
20 DB Power Cleans 45/30s