Thursday June 27th 2019


Metcon (Time)

The worst 1.5 mile run ever…

800m run with (2) 50/35lb DBs

immediately into;

800m run with (1) 50/35lb DB

immediately into;

800m run with no DBs

 

*Try to go as hard as you can on ALL 3 sections. There is NO REST between runs.

 

*You may hold the DBs anyhow you like.

*I did this in 1 mile sections a few years ago in a competition and was really hard and not fun lol. However, I think doing half may be just enough to have a little more fun.

Wednesday June 26th 2019


Metcon (No Measure)

“Beat the Cards Dumbbell Challenge” (45/30)

Hearts – Push Press

Spades – Reverse Lunge

Clubs – Single Arm Renegade Rows Diamonds – Goblet Squat (with 1 DB) Jack – DB Power Cleans x 10

Queen – Snatch x 10 each arm

King – One Handed Swings x 10 each arm Ace – Turkish Get Up x 1 each arm

Joker (optional) – 1 Minute Rest

 

A fun way to randomize your workout and keep them interesting. Remove all the numbered cards from 2-5. Next shuffle the deck and turn over the top card. Depending on the number and suit you will perform that exercise for a certain amount of reps. Work your way through the full deck of cards as quickly as possible

Tuesday June 25th 2019


Click on the photo to register your team! All 3 workouts are SO MUCH FUN!
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
Metcon (Time)
For Time:
10 DB Hang Snatch (right arm) 50/35lb
10 DB Hang Snatch (left arm)
10 DB Burpee Deadlifts with (2) DBs (same weight)
… Then 9 of all that… Then 8… All the way down to 1.

We have done something similiar with thrusters instead of deadlifts. It’s gunna be a spicy one for sure 🙂

Monday June 24th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

20min. running clock…

Max DB Floor Press 45/25s+
immediately into;
Max Pull-Ups
immediately into;
400m Run
immediately back to the bench press and repeat///

*If you can, do strict pull-ups
If you ever see a (+) sign it just means whatever you can handle. Some of you can prob use 70s on these, so I just try to shoot for the mid-ground number.

Try to pick a weight on the bench press that you’re getting about 15-20 reps on the 1st round or 2 and then never less then 10 reps.

 

Sunday June 23rd 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!

Metcon (No Measure)

Adventure Sundays 🙂

 

Run an easy 5k

 

or if you haven’t been “on it all week”…

 

8 Hill Sprints that take about 20-30sec. to reach the top at max effort. Full recovery in between. 3-5min. Find the nastiest hill you can. Bring water and potentially a sugary beverage because this can get a little spicy 🙂

Saturday June 22nd 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Reps)

“Fight Gone Bad with DBs”

 

3 Rounds, For Total Reps in 17 minute:

 

1 minute DB Goblet Squats

1 minute DB Sumo Deadlift High-Pulls 1 minute Box Jumps (20 in)

1 minute DB Push Press (alternate whenever)

1 minute of 10m Shuttle Sprints

1 minute Rest

 

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep,

Few thing to know:

1.) DB Goblet Squats is 1 DB only

 

2.) DB Sumo Deadlift High-Pulls are using (2) DBs (palms facing you as you perform the movement)

 

3.) If you don’t have a Box, do tuck jumps!

 

Should be a fun one! Put your score in! Weights are 45/30s

Friday June 21st 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (Time)

20 minutes to get as far as possible…

50-40-30-20-10

Double unders

Sit-ups

 

immediately into;

10-20-30-40-50

Alt. DB Snatches 45/30lb

Pull-ups

 

Can you finish this one?!

Thursday June 20th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (Time)

For time:

22-16-10

DB Front Squats 45/30s

Burpees

*Run 200m After Each Set

 

Immediately into;

22-16-10

DB Lunges 45/30s

HSPUs

*Run 200m After Each Set

If you can’t do HSPUs then complete 5 Wall Climbs after Each set. Which is arguably harder, but you gotta get stronger somehow 🙂

Wednesday June 19th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Rounds and Reps)

0-3min.

100 Double Unders

 

3-8min.

5min. AMRAP:

10 DB Floor or Bench Press 50/25s+

10 Pull-Ups

 

9-12min.

100 Double Unders

 

12-17min.

5min. AMRAP:

10 DB Floor or Bench Press 50/25s+

10 Pull-Ups

 

18-21min.

100 Double Unders

Score is just the rounds and reps on bench and pull-ups. Use a weight that you can go unbroken the whole time.

Tuesday June 18th 2019


YES! It’s back, our in house competition is coming July 13. Ready your swolemate, 1st WOD released and registration opens June 10th.
July 10th Join us for our clinic of the month with PT Dr Jereme to tell your lower back pain to SUCK IT! (Part 1) click the photo to register!
8 & 9am classes will have a special WOD written by Neil called “Farewell” so you can thank him for all the Saturday fun you’ve had with him.

Metcon (AMRAP – Reps)

4min. AMRAP:

400m Run

15 Toes-To-Bar

Max DB Deadlifts 70/50s+ in remaining time

 

Rest 1min.

Repeat for 5 Rounds

Hopefully you have some heavy DBs on hand to pull this one off. Score is JUST the amount of deadlifts you get. Make sure both sides of the DB touch the ground.