Monday 20 November
Strength 3 Sets of: Back Squats x 6 @ 80% Rest 2 min between working sets MetCon “The SEC” Rx…
WODs for Week of 11/20 – 11/24
Monday 20 November Strength 3 Sets of: Back Squats x 6 @ 80% Rest 2 min between working sets MetCon…
Saturday 18 November
MetCon “Is This Workouts for Ants?” Rx Partner AMRAP in 7 min of: 18 Bar Muscle Ups 12 Hang Squat…
Friday 17 November
Warm Up Bike 30 Cals @ 65/55 RPMs 15 Russian Kettlebell Swings Bike 15 Cals @ 75/65 RPMs 15 V-Ups…
Thursday 16 November
Warm Up 100M Row Fast Pace (sub 2:00 split) 5 Air Squats, 5 Walk Outs, 5 Shoulder Taps, 5 Tricep…
Wednesday 15 November
Warm Up 400M Run (@75%) then Shuttle Run 20, 40, 60 Meters 2 Rounds: 10 Squat Therapy on wall arms…
Tuesday 14 November
Warm Up Grab a partner Bike 40 Cals each *switch every 10 cals, partner rests in the bottom of squat…
Monday 13 November
Warm Up 400M Run 10 Groiners 10 Samson Lunges 25M Broad Jumps 10 Scapular Pull-ups 20 sec Hollow Hold on…
WODs for the Week of 11/13 – 11/17
Hey y’all, I hope you’re having a wonderful weekend. One quick announcement: We are having our annual Christmas Party on…
Saturday 11 November
Happy Veterans Day! A huge thank you to all those who serve, or have served, in the military. Freedom isn’t…
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