By

Slater Coe
Sunday In 10min, complete: 2 Rounds 25/20 Cal Bike/Row/Ski 25 2-DB Deadlifts – L: 35/25; Spl: 50/35; S: 70/50 -at 10:00: 2 Rounds 25/20 Cal Row/Ski/Bike 25 Wallballs -at 20:00: 2 Rounds 25/20 Cal Ski/Bike/Row 25 Wallball Slams -at 30:00 AMRAP 5 Max Plate Russian Twists – L: 15/10; Spl: 25/15; S: 35/25 *Earn your...
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Saturday Open Gym Hours: 7a-9a & 12p-2p Saturday Teams of 2 60, 50, 40, 30, 20, 10 Cal Bike/Row/Ski Push Jerks – L: 75/55; Spl: 115/75; S: 135/95 L: Abmat Situps; Spl: Hanging Leg Raise; S: T2B Power Clean AKBS – L: 35/24; Spl: 53/35; S: 70/53 *Cap = 35min. Sunday In 10min, complete: 2...
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Unloaded 4 Rounds AMRAP 2 4 Hand-on-Plate Pushups (alt. sides each rep) 6 2-DB Power Cleans – L: 25/15; Spl: 35/25; S: 50/35 8 Box Step Overs Rest 60sec -then: 100/70 Cal Bike or 120/85 Cal Row/Ski OTM, starting at 1:00, perform L: 7 HRPU; Spl: 4; S: 7 HSPU *Cap = 14min. Your HRPU/HSPU...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M14M 3 x 3sec Pause Front Squat *Build as you go, but back off on the last set so you end with perfect reps. The first and last sets should be easy and flawless. WOD 100/70 Cal Bike or 120/85 Cal Row/Ski OTM, starting at...
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Unloaded 45sec On, 15sec Off until finished: 27, 21, 15, 9 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35 Cal Row/Bike/Ski 50 Double Unders b/t Sets *Cap = 12min -then: AMRAP 10 8, 6, 4, 2 Unbroken KB Taters – L: 35/24; Spl: 53/35; S: 70/53 L: Abmat Situps; Spl: Hanging Leg Raise; S:...
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill Every 90sec for 12min 1 High Hang (above knee) Power Clean + 1 Low Hang (below knee) Power Clean + 1 Power Clean *No resetting between reps. Rest remainder of minute. Add weight as you’re able. End heavier than 2 weeks ago. WOD AMRAP 10...
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You’re strong. You love the feeling it gives you. You love knowing you can do amazing things with your body. And you love doing it in a group because they keep you motivated. They give you something to shoot for, someone to try to catch, someone to try to beat, someone to cheer you on...
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Unloaded In 14min, complete: 10, 9, 8… 3, 2, 1 1-KB Hang Snatch – L: 35/24; Spl: 53/35; S: 70/53 HRPU 1-KB Deadlift Abmat Situps -then: Teams of 2 AMRAP 15 50/40 Cal Bike/Row/Ski 50 Burpees Over Partner
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Strength Cycle: Phase 1 – Week 3 of 7 Strength/Skill E2M14M 5 L: Power Snatch; Spl/S: Squat Snatch *Build as you go, but back off on the last set so you end with perfect reps. WOD Teams of 2 AMRAP 15 50/40 Cal Bike/Row/Ski 50 Burpees Over Partner *At face value, this piece may not...
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Unloaded AMRAP 10 10 2-DB Floor Press – AHAP 20 Single Unders 10 Ring Rows 20 Single Unders -then: Run 400m or Row/Ski 500/400m or Bike 1100/900m L: 40; Spl: 50; S: 60 Lunges 12 Burpee Pullups; Spl: 6 Burpee BMU/RMU; S: 12 Burpee RMU/BMU L: 40; Spl: 50; S: 60 Lunges Run 400m or...
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