May 26, 2020

"Flex Seal"

16 Rounds: 
20 Seconds Deadlifts (135/95) 
10 Seconds Rest 
20 Seconds AbMat Sit-ups 
10 Seconds Rest 

STIMULUS

DESCRIPTION

  • Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off 

  • We'll alternate back and forth between th...

May 25, 2020

Have a safe Memorial Day everyone!

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

May 22, 2020

”Cinnamon Swirl"

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)

STIMULUS

DESCRIPTION

  • Today's workout is longer, light, and balanced 

  • Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlif...

May 21, 2020

”Athlete's Foot"

5 Rounds:
1 Minute Box Jumps (24/20)
1 Minute Toes to Bar
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

STIMULUS

DESCRIPTION

  • We’ll work for 3 minutes before resting for 1 in today’s interval style workout 

  • Keep track of your reps at each moveme...

May 20, 2020

”CEO"

5 Rounds:
AMRAP 3:
3 Double Dumbbell Power Snatches (50's/35's)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds 

STIMULUS

DESCRIPTION

  • "CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"

  • You'll move quickly for 3 minutes a...

May 19, 2020

”Long Beach"

1 Round: 
160 Double Unders 
800 Meter Run
40 Bar Facing Burpees

2 Rounds: 
80 Double Unders 
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders 
200 Meter Run
10 Bar Facing Burpees

STIMULUS

DESCRIPTION

  • Going on the longer side in this all bodywe...

May 18, 2020

"Triple Threat"

On the 0: 1 Mile Run
On the 10: 100/70 Calorie Row
On the 20: 100/70 Calorie Assault Bike

  • 30 Minute Time Cap

STIMULUS

GENERAL

  • Working through interval work with three different mono-structural movements

  • After completing the 1 mile run, you wi...

May 15, 2020

"90 Shiny"

21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round 

Directly Into…

21-15-9:
Front Squats (135/95)

50 Double Unders After Each Round

May 14, 2020

"Grip Don't Trip"

100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter F...

May 12, 2020

"Encore"

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters (50's/35's)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50's/35's)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50's/35's)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils...

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