Tuesday, 29 September 2020

You all have goals, but are you optimally achieving them? Is what you do leading to what you want? Are you attempting to get stronger, lose fat, improve your endurance, compete in a particular sport, or lift a certain amount of weight? Are you performing the proper exercises, drills, and exercise prescriptions? Are you working hard enough and recovering properly? Are you experiencing a lot of injuries due to your training? Is your nutritional intake in line with your goals? Ask yourself: are you drinking the kool aid? Deadlift Heavy Set of 3 "Belt Buckle" For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees

Monday, 28 September 2020

In "The Element", Sir Ken Robinson say our element is the point at which natural talent and skill meets personal passion. So tell me.. what are YOUR innate strengths? "Wiped Clean" Every 4 Minutes x 5 Rounds: 30 Air Squats 15/12 Calorie Assault Bike 7 Clean and Jerks (115/85)

Thursday, 24 September 2020

BIG 80s Day! Time to rock those crop tops, short shorts, legging and leg warmers! You don't wanna be caught without it! Strength Barbell Bench Press Heavy Set of 8 Metcon "DB12" AMRAP 12: 25 Double Unders 15 Double Dumbbell Deadlifts (50's/35's) 25 Double Unders 15 AbMat Sit-ups

Wednesday, 23 September 2020

"UFO" AMRAP 5: 200' Walking Lunge 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 100' Single Front Rack Dumbbell Walking Lunge (50/35) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining Rest 5 Minutes AMRAP 5: 50' Double Dumbbell Front Rack Walking Lunge (50's/35's) 200 Meter Wreck Bag Run (50/35) Max Calorie Row in Time Remaining

Tuesday, 22 September 2020

"Pipe Down" 21-15-9: Power Cleans (115/85) Hand Release Push-ups Directly Into... 21-15-9: Push Press (115/85) Toes to Bar

Monday, 21 September 2020

Front Squat Complex Build to a Heavy: 1 Pausing Front Squat (2 Seconds in Bottom) 1 Front Squat "Dodgeball" 10 Rounds For Time: 15 Wallballs (20/14) 200 Meter Run

Thursday, 17 September 2020

Weighted Pull-up Build to a Heavy Set of 3 Weighted Strict Ring Dip Build to a Heavy Set of 3 "Up & Under" AMRAP 9: 3 Strict Ring Dips 3 Strict Pull-ups 30 Double Unders 6 Strict Ring Dips 6 Strict Pull-ups 30 Double Unders ... [Climb By 3 Reps Each Round]

Wednesday, 16 September 2020

"Big Clean Complex" 6 Sets: 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk * The goal is to climb in weight with each set as we build to a heavy complex for the day * With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk * Your final score is the heaviest complex successfully completed unbroken

Monday, 14 September 2020

"Speed Demon" AMRAP 3: 200 Meter Run 15 Lateral Barbell Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 200 Meter Run 12 Lateral Barbell Burpees Max Overhead Squats (95/65) Rest 3 Minutes AMRAP 3: 200 Meter Run 9 Lateral Barbell Burpees Max Overhead Squats (115/85) Rest 3 Minutes AMRAP 3: 200 Meter Run 6 Lateral Barbell Burpees Max Overhead Squats (135/95)

Friday, 11 September 2020

“Never Forget” For Time: Buy-In: 2001 Meter Row Directly Into... 4 Rounds: 9 Clusters (135/95) 11 Strict Pull-ups

Thursday, 10 September 2020

"Double Agent" 3 Rounds For Time [30 Minute Cap]: 1,600 Meter Assault Bike 80 Double Unders 400 Meter Run 20 Russian Kettlebell Swings (70/53) 10 Kettlebell Box Step Overs (24"/20")

Wednesday, 09 September 2020

"20 Questions" For Time: 20 Power Cleans (95/65) 20 Thrusters (95/65) 20 Push Press (95/65) 20 Hang Power Snatches (95/65) 20 Overhead Squats (95/65) 20 Front Squats (95/65) On the Minute: 5 Burpees

Monday, 7 Sept 20

We will not be holding classes today in observance of Labor Day!!! Get outdoors and enjoy your holiday. Regularly class times will resume Tuesday at 6:30am.

Thursday, 03 Sept 2020

"Baggage Claim" 3 Rounds For Time: 400 Meter Run 200 Meter Wreck Bag Run (50/35) 10 Power Snatches (135/95)

Wednesday, 02 Sept 2020

"No Handlebars" For Time: 1,500/1,200 Meter Row 100 Double Unders 50/35 Calorie Assault Bike 100 Double Unders 1,500/1,200 Meter Row

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Macon, Georgia 31201

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