1. Focus on breathing. Sounds simple, until you’re 2 rounds in and you’re WOD drunk. 2. Break up sets. A 21-15-9 workout is nice to break up sets in thirds. Truth be told, how you break up your sets in a metcon workout isn’t as important as breaking before you get to muscle failure. More breaks could end...Read More
Function: A.) 10 min. EMOM 3 KB Snatches (L/R) B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 Burpees – 50 Cal Bike Perform / Rx A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to...Read More
Star of the North Competition. Info Here! Sunday at 9:00 Am Whole Life Challenge Final! No Classes at Progression today. Outside WOD: For time: 400m run or 2 mins running then: 20-18-16-14-12-10-8-6-4-2 Sit ups Lunges Push ups Finish with 400m run or 2 mins running. Read More
Function: A.) Double KB – FS – 5×3 – In between sets 1 max effort HS hold B.) 10 min AMRAP 5 double KB/DB Clean and Front squat 7 burpees Perform/RX: A.) Front Squats – 5×3 – In between sets 1 max effort HS hold *free standing B.) 10 Minute AMRAP 5 Hang Squat Cleans (115/75)...Read More
Function: A.) EMOM 10 min. Odd -A.)KB Front Squats x5 Even – Single arm KB Press x4 (L/R) (1/ .5) B.) 20 min EMOM 1st min: 1 Push-up 1 Squat 1 Sit-up 2nd min: 2 Push-ups 2 Squats 2 Sit-ups 3nd min: Continue… once you fail, start back at 1 rep Perform/RX: A.) EMOM 10...Read More
KettleBell/Function: A.) Bench Press – 5×5 heavy 10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 20 Single Unders Perform/RX: A.) Bench Press – 5×5 heavy 10 heavy KB swings in between each set. B.) 8 rounds 5 Wallballs (20/14) 5 HR Push-ups 10 DU Compete: A.) Bench Press –...Read More
EarthDay. Function/Kettlebell: A.) EMOM 10 min. Odd – KB FS x5 (use same weight) Even – Single arm KB Press x4 (L/R) B.) 6 min AMRAP 5 Wallball (20/14) 5 KB/DB snatch (alt arms each round) + Bonus WOD Perform/RX Odd – Front Squats x5 (use same weight) – add 10 lbs to FS from wk...Read More
No Classes today. 3rd annual Turkey Throwdown! Festivities will start at 9am sharp so make sure you show up before hand to talk strategy and to warm up with your team.Read More
