I get asked from time to time “Why Individual On Ramps?” Why we have always been and will continue to do our intro program as one on ones is a loaded question. It’s for so many reasons, so brace yourself for a long answer. Prepare...
Bare essentials of need to knows. This Saturday, February 1st, we are having an in-house weightlifting meet. Although all of you are familiar with the movements, for a majority of you participating, this will be your very first time participating in a meet and adhering...
DL- E3M Set 1:5 @75% Set 2:3@85% Set3:1+ @95% *Last set is MAX REPS “Splinter Cell” 1:30/1:30 x5 3 T2B 6 FR Lunge (95/65) 3 Cal Bike ...
"Redundancy" Buy-In:30 PSN (75/55) 15 Cal Ski 15 T2B 3 Rds 20 Cal Row 20 SDLHP (75/55) 3Rds Cash Out-30 OHS (75/55) ...
Strength: FSQ*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Four Quarters" :30 RKBs (Athlete Choice) :30 Bike Sprint (cal) :30 Burpees :30 Rest x8 -For Reps- ...
Strength: Bench*+5lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "8 Mile Complex" Max Strict Pull Ups 1min Rest Max Strict Dips 1min Rest X3 -For Reps- Post WOD: “Gun Show” 20 Plate curls+Gun walk 2min/1min x3 ...
Strength: BSQ*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Backside Bubble" 16 RKBS+Gob Sqt (53/35) 32 DUs 16 FR Lunge (53/35) 4RFT (1KB) ...
"Triple Couplet Tuesday" 15-12-9 Thrusters (115/85) Burpees over bar 3min rest 15-12-9 HPCL(115/85) HSPUs 3min rest 20/15 Cal Bike 7 MUs 3RFT MUs Mod: Strict Burpee Pull Ups ...
Strength: DL*+10lbs from last cycle Set 1:3 @80% Set 2:3@85% Set3:3+ @90% *Last set is MAX REPS "Max Payne" 3:00min: Max Distance Row 1:00min:Max Tuck ups 3:00min: Max Distance Ski 1:00min: Max Flutterkicks x2 ...
"Sturdy 30" *Partners-Partition reps 1K Row 30 PSN (135/95) 30 Burpees 30 C2B Pull Ups 30min AMRAP ...
Strength: FSQ*+10lbs from last cycle Set 1:5 @75% Set 2:5@80% Set3:5+ @85% *Last set is MAX REPS-E3M WOD 12-9-6-3 (165/115) DL HPCL FSQ *30 Sit ups btw rounds -FT- ...