Endurance: Every 8 minutes on the minutes: Row 1000m 5 Rounds for quality of pacing* * Goal is negative splits each 1000m Core Accessory Work: 0:30 Side plank (right) 0:30 Rest 0:30 Side plank (left) 0:30 Rest 3 Sets Post results and experience to commentsRead More
Join us for a FREE class tomorrow! Endurance: Partner WOD, equal work required: 2:00 bike for calories 2:00 ski for calories 2:00 row for calories 2:00 rest 4 Rounds for time and total calories Accessory Work: 12 Dumbbell floor press* 3 Sets for quality *athlete can build in weight each set, or stay...Read More
Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More
Join us Wednesday, 25 August for a FREE class! Conditioning: “Seriously?!” Buy-in: 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… Sell-out: 750m Row For time Post results and experiences to commentsRead More
Join us Wednesday, 25 August for a FREE class! Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace For pacing quality Compare to Tuesday, 27 April 2021 See “6 min row test” here Friday, 23 July 2021 See “6 min bike test” here Tuesday,...Read More
2013 Throwback! Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10 Muscle-ups For Time Compare to Friday, 29 March 2019 Post results and experience to commentsRead More
Conditioning: 20 Burpees 20 Half tacos* 20 Alternating lunges (stationary) 20/16 Calories biked 80 Single-unders 3 rounds for time (20:00 cap) *New version requires right hand to left foot, left hand to right foot. …rest 5:00 after cap, then… Strength: Find a 2-rep max hang power snatch For max load ...Read More
Strength & Endurance: Run 200m 1 Complex* (135/93) Row 500m 1 Complex* (145/93) Bike 1800m 1 Complex* (165/113) Ski 1000m 1 Complex* (185/123) Run 600m 1 Complex* (205/133) Row 500m 1 Complex* (215/143) Bike 600m 1 Complex* (225/148) For time *1 Complex is: Clean ⇒ Hang Clean ⇒ Jerk Each athlete only uses...Read More
