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Wednesday

Hump Day!!! We are getting after a serious pump with today’s workout. It is only two rounds, but it will force you really push hard. The burpees are done in a similar fashion as lateral burpees over barbells. We are just mixing it up and using the rower after you finish your first set of…

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Tuesday

Today we have some more simple & dirty work. For the dumbbell presses you will need two dumbbells. A good challenge for today is doing the dumbbell presses unbroken. For Time: 1k Run 32 DB. Strict Press (50’s/35’s) 50 DU’s

Monday

We are getting the week started with sweet and simple work. However, we will have a 15 minute time cap! You will have to move pretty fast on the runs. 3 Rounds: 10 C2B 10 T2B 800/600m Run

Friday

To keep the Rx you will have to do ALL sets of wall balls unbroken!! For Time: 40 Unbroken Wall Balls (20/14) 500/400m Run 30 Unbroken Wall Balls (20/14) 500/400m Run 20 Unbroken Wall Balls (20/14)

Thursday

We are getting after an active recovery workout today! 20 Min. AMRAP: 200m Run 20 Squats 20 Walking Lunges 20 Ring Rows 20 Push-Ups 20 Bent Over Row (45/35) 20 Barbell Curls (45/35)

Wednesday

This one is going to be spicy! Come on in and get after a solid sweat. Double Down I. 2 Rounds: 10 Thrusters (95/65) 10 Burpees 200m Row 3 Min. Rest!!! II. 2 Rounds: 200m Run 12 KBS (70/53) 12 Box Jumps (24″/20″) 200m Run

Tuesday

We are getting some more shoulder work. 4 Rounds: 400m Run 9 Strict Hand Stand Push Ups

Monday

Hoover Ball was a blast!! Time to get after it with some serious pull-up work. 3 Rounds: 5 Strict C2B Pull Ups 7 Kipping C2B Pull Ups 9 Kipping Pull Ups 200/175m Row

Friday

This finisher is going to go by fast! Come and blast through it. Also! Tomorrow we will be playing Hoover Ball by the Pier. Come on in and join us from 8-9/9:30 AM. It’s always a blast. 4 Rounds: 50 DB. Russian Twists (50/35) 20 Squats 150m Run

Thursday

Cardio is the name of the game today. We will not have strength work today and tomorrow to reset a little. So, come on in and work on a skill you need work on. 20 Min. EMOM: 1: 20 Ball Slams (20/10) 2: 200m Run 3: 15 Burpees 4: 20 Sit-Ups

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