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Thruster Fun!

WOD: Saturday fun! 400m run 10 Thrusters (135/95) 400m run 15 Thrusters (115/80) 400m run 20 Thrusters (95/65) 400m run 25 Thrusters...

5K and Mobility

Run a leisurely 5K. This is a light active recovery day. Then complete the stretches below. Hold each stretch for 2-3 minutes. Lower...

Thursday Couplet!

Strength: 3x5 strict press build to your working weight. If you do not have capability to go heavy enough do tempo presses (4 count up)...

Holy Hamstrings!

Strength: 5rds 10 dead lifts (build each rd) 20 kettle bell swings, burpees, squat jumps, stationary inchworms *choose 1 of the exercises...

Chest Day!

WOD: 1 mile run 25 Chest Press (135/95) 50 Back Squats 25 Chest Press 1 mile run *sub dB or kb for barbell, hold the weight in the front...

ARDOR FUN!

EQUIPMENT VERSION For Time: 20 Strict Pull-Ups 400m Run 40 DB/Barbell Power Cleans 800m Run 40 DB/Barbell Shoulder to Overhead 400m Run...

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On the 0:00 1 mile run On the 10:00 100 burpees On the 20:00 1 mile run After: 3rds 20 back squats at 135/95 *get as heavy as you can...

Barn Door Lats!

Barn Door Lats: Strength: Option A: 5rds 5 strict pull-ups 10 T2B Option B: 5rds 5-10 Bent-Over Rows (barbell or DB) 10 T2B (on the...

Running Brave

5K for time. warmup: 3rds 200 m run 10 spidey (5 per side) 10 walking toe touches (10 per side) mobility: couch, add, pigeon, chest...

ARDOR Contest

Hey everyone we are going to run a contest this week. You have until Friday at 11pm to submit your answers. All you have to do to be...

Mobility:

Start with a light 5-10 minute cardio session. Then we will be going into a good session of mobility. Hold each stretch for 2-3 minutes....

AMY LOVES THRUSTERS

Kalsu On the minute (until you complete 100 reps of thrusters). 5 burpees max rep thrusters 61/38 kg (135/85 lbs). If you don’t have a...

Chest Time!

Floor Presses or Bench Presses: Floor presses or bench presses 5x20 Kb swings or death wheels 5x10 Met Con: 10 Rds 15 push-ups 10 knees...