Saturday Partner WOD

Author: Emily Metzloff On: Apr 05, 2024 Categories: Blog No Comments

Saturday Partner WOD Part 1:  In 10 Minutes: 1000m Run Then AMRAP: 20 Squat Cleans (125/85) 30 Pull-Ups Both partners do whole run. First person back can start on AMRAP. Split work however.   Beginner: 600m, Goblet Squats, Ring Rows Rest 4 Minutes...

Read More

The Octagon

Author: Emily Metzloff On: Apr 04, 2024 Categories: Blog No Comments

Friday The Octagon 3 Sets for Total Reps: 1 Minute Bar Facing Burpee 1 Minute Deadlift 1 Minute Toes to Bar 1 Minute Shoulder to Overhead 1 Minute Calorie Echo Bike 1 Minute Rest Barbell: 155/105) Score = Reps / Set L2: Alternating T2B, 115/75 L3: Burpees,...

Read More

Hip Hop Dance Party

Author: Emily Metzloff On: Apr 03, 2024 Categories: Blog No Comments

Thursday Part 1: Weightlifting 8:00 minute EMOM  Muscle Clean + Hang Power Clean @ 40%+, increasing loads % of Power Clean Part 2: Hip Hop Dance Party [For Time] 3-6-9 Hang Power Clean (155/105) Box Jump Overs 24/20” Rest 2:00 minutes 6-9-12...

Read More

High Voltage

Author: Emily Metzloff On: Apr 02, 2024 Categories: Uncategorized No Comments

Wednesday Part 1: Strength Thrusters Every 2:00, 6 Sets 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% 5 Reps @ 75% 1 Rep @ 95% *From the Rack Part 2: High Voltage Every 2:00 minutes, 8 Sets 10 Handstand Push-Ups 50ft Dual Dumbbell Front Rack Walking...

Read More

Triple 4

Author: Emily Metzloff On: Apr 01, 2024 Categories: Blog No Comments

Tuesday “Triple 4” 4 Rounds For Time 400m Row 40 Double Unders 400m Run 2 Minute Rest Between Rounds Time Domain: Men: 20:00-25:00, Women: 21:00-26:00 Time Cap: 30:00 minutes L3: 300m Row, 60 Single Unders, 300m Run 

Read More

Middle Child

Author: Emily Metzloff On: Mar 31, 2024 Categories: Blog No Comments

Monday Part 1: Strength Deadlift Every 3:00 minutes, 5 Sets Set 1: 3 Reps@ 82% Set 2: 2 Reps @ 85% Set 3: 2 Reps @ 87% Set 4: 1 Rep @ 90% Set 5: 1 Rep @ 95% Percentage is based on your 1-rep max Deadlift Part 2: Middle Child For Time: 5-10-15-20 American...

Read More

Saturday Partner WOD

Author: Emily Metzloff On: Mar 29, 2024 Categories: Blog No Comments

Saturday Partner WOD 6 rounds: 5 mins on/1 min off 750m Row (goal 3-3:30) AMRAP 5 strict pulls ups 10 thrusters 15 air squat 5 strict pulls up 10 HSPUs 15 burpees  Partners alternate between row and AMRAP. Each partner does each 3 times.  Pick...

Read More

Chip

Author: Emily Metzloff On: Mar 28, 2024 Categories: Blog No Comments

Friday Part 1: Weightlifting 10:00 minute EMOM 1 Power Snatch Start @ 60% of 1RM and increase to heavy for the day Part 2: Chip For Time: 10 Wall Walks 30 Power Snatch 135/95lb, (61/43kg) 50 Box Jump Overs 24/20’’ 70 Deadlifts 135/95lb, (61/43lb) ...

Read More

Reacher

Author: Emily Metzloff On: Mar 27, 2024 Categories: Blog No Comments

Thursday Part 1: Strength Back Squat Every 3:00 minutes, 5 Sets 3 Reps @ 80-85% 3 Reps @ 80-85% 2 Reps @ 85%+ 2 Reps @ 85%+ 1 Rep @ 90%+  Percentage is based on your 1-rep max Back Squat Part 2: Reacher 7:00 minute AMRAP 5-10-15-20… Wall Balls...

Read More

Denali

Author: Emily Metzloff On: Mar 26, 2024 Categories: Blog No Comments

Wednesday Part 1: Gymnastics Skills and Drills Rope Climb + Toe to Bar Skills and Drills Part 2: Denali 3 Rounds 400m Run 30 Toe to Bar 400m Run 6-5-4 Rope Climbs Time Domain: 18:00-25:00  Time Cap: 27:00 minutes L2: 24 Alternating Toe to Bar, 4-3-2...

Read More