Upside down!
Outdoor #3 Skill: pike push-ups (off the box) 3x5 WOD: Start with 400m run 20-15-10-5-10-15-20 Box Jumps Push-ups Abmat sit-ups Finish...
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Cleans!
Time to Clean: Zoom at 7! Strength: 10-8-6-4-2 front squats *build each rd if you can, if not pause at the bottom. WOD: 15 amrap 15 power...
Overhead Fun!
Outdoor #2 9am,4:30 and 6pm WOD: 10 Rds 50 DUs 15 PVC Overhead Squats 10 lateral burpees over the bar Warmup: 4rds 30 seconds jump rope...
At home workout!
Zoom WOD: 7am Warmup: 5 minute cardio 3rds 10 push-ups 10 bicycles 20 sec hollow Hold Mobility: chest, overhead wall, couch, add WOD:...
Ardor is Back! Let’s go!
Outdoor Workout: 9am, 4:30 and 6pm Warmup: 1 Tailgate Run Burgener Warmup Then 3rds 10 squats 10 push-ups 10 abmat Mobility: spidey,...
It must be Saturday!
WOD: 2rds 200m run 21 thrusters and burpees 400m run 15 thrusters and burpees 800m run 9 thrusters and burpees Thrusters: (95/65) every...
Tabata Style
WOD: 16 Rds Tabata style 20 seconds Push press (bar or DBs) 10 seconds rest 20 seconds Ab work (abmat, Freedom Twists, reverse hip...
I put things down and pick them up!
WOD: 5 Amrap Buy-in 100 DUs, 200 singles or 50 jumping jacks Into max rds 6 burpees 12 deads (bar 135/95)(DB 50/35) Rest 5 minutes 5...
Rest Day!
If you rested today do yesterday’s workout! You’ll like it! Maybe! There will be a zoom a workout on Friday! Mobility: Start with a light...
Outdoor Classes.
We are currently looking into running outdoor classes. I have a call into the Palmer Department of Health. Once I hear back from them we...
Who wants to do Murph again!
Tuesday WOD: 3rds 40 alt single dB reverse lunges 30 alt db snatches 20 box jumps (sub burpees) 10 abmat sit emom until all 3 rds are...
Ruck @ Quabbin
4:30 Ruck cancelled. Sorry 8am 6 mile ruck (3miles in 3 miles out) Starting Point 33 burpees 66 push-ups 100 squats Turn Around 33...
Murph!
Murph! 1 mile run 100 pull-ups sub bent rows 200 push-ups 300 squats 1 mile run *wear a 20lb weight vest if you have one. *partition the...
Saturday, WooHoo!
Saturday Fun! 5x3 amrap (95/65) 3 Cleans (your choice)(power or squat) 6 Thrusters (no choice) 9 Push Presses 1 minute rest between rds...
Track Time:
Track workout: 8x400m rest 3xs the time it takes to do the sprint. warm-up: 3rds 200m run 30 feet of the following walking toe touches...
It must be Chest Day!
Strength: Bench Press 5x10 *do 2-3 sets building to your 1st set. Met Con: 21-18-15-12-9-6-3 DB snatches alt (total not per side)...
Whip it!
WOD: FT 1rd 150 DUs 800m run 40 burpees 3 power cleans (135/95) 2rds 75 DUs 400m run 20 burpees 3 power cleans (185/135) 3rds 50 DUS 200m...