Friday, June 23

Training Day Warm-up: 5 Rounds for Quality: Plyo Hops 10 Jumping Lunges Conditioning: 3 Rounds for Quality: 20 Side Lunges (dumbbells) 10 Dumbbell Hops 5 Dumbbell Thrusters Post efforts to comments/Zen Planner/whiteboard Don’t forget to register for our Squats Over Sugar Challenge. *ALSO* Ladies!!! Metcons and Mimosas in only a … Continue reading

Wednesday, June 21

Training Day Strength: Every 2 minutes, for 16 minutes (8 sets): Push Press + Push Jerk + Split Jerk (Build over the course of the 10 sets to today’s heavy) Conditioning Complete AMRAP in 9:00 min. of: 10 Shoulder to Overhead 20 Sit ups 30 Double-unders Post efforts to comments/ZP/whiteboard. … Continue reading

Tuesday, June 20

Training Day Strength/Skill: EMOM for 10 Minutes: Even- 0:45 Kettlebell Swings Odd- 0:30 Superman Hold Conditioning: 5 Rounds for Quality: 200 Meter Run 20 Toes to Bar Post efforts to comments/Zen Planner/ whiteboard.

Monday, June 19

Competition Day Today’s WOD: For Time: 500m Row 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats Post times to comments/Zen Planner/ comments.

Sunday Musings…

Happy Fathers Day to all the great Dads out there! We hope you all had a great weekend! Here is a look into this week’s workouts: Monday (Competition Day): For Time: 500m Row 5 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run 5 Rounds 5 Pull … Continue reading

Friday, June 16

Training Day Strength: 3 Rounds: 100m Front Rack Carry (kb) 100m Single Arm Fron Rack Carry (kb) 100m Farmers Carry 100m Suitcase Carry Conditioning: Tababta: KBS Sit ups Check out our new S.O.S. Challenge