Thursday, May 29, 2025

Meet at "The Hill"

5PM for a 5K

Wear a Weighted Vest

Wednesday, May 28, 2025

 Warm Up

As Posted

Conditioning

Group WOD

Murph

-1 Mile

-100 Pull Ups

-200 Push Ups

-300 Squats

-1 Mile

Thursday, May 22, 2025

 5K at "The Hill"

Wear your weighted vest!

Wednesday, May 21, 2025

Warm Up

As Posted

Skill/Strength

Alternating TABATA

-DB Bent Over Row

-DB Push Press

Conditioning

3 Rounds

AMRAP in 4 Minutes:

- 400m Run

- AMRAP Box Jumps, Weighted Glute Bridge or Rings

- 1 Minute Rest

Cash Out

Bar Hold = Weight in Seconds

Monday, May 19, 2025

Happy Birthday Duke!! Excited to Celebrate YOU!!

THE BEST EQUIPMENT MANAGER GTX HAS EVER HAD!!

Duke's Birthday Warm Up 

Light Jog

Stretch

-5 Manmakers

-11 Burpees

-72s Sampson Hold

Duke's Birthday Run

1972m Run

Duke's Birthday WOD

-53 DB Skull Crushers

-53 DB Curls

-53 Push Ups

-53 Leg Lifts

-53s Plank

-53 DB Overhead Tricep Extensions

-53 DB Tricep Kickback

Wednesday, May 14, 2025

Warm Up

As Posted

Skill/Strength

TABATA

-Jumping Squats

Conditioning

-20 KB Swings

-40 Weighted Static Lunge

-60s Reverse Plank

-800m Run

-60s Reverse Plank

-40 Weighted Static Lunge

-20 KB Swings

CashOut

-Accumulate Body Weight Bar Hold in Seconds

*Minimal Releases

Monday, May 12, 2025

Warm Up

As Posted

Skill/Strength

3 Rounds

-1 Min. Singles

-30 Sec. Rest

-1 Min. Leg Lifts

-30 Sec. Rest

Conditioning

15min AMRAP

-200m Run

- 6 BP G2O

- 9 BP Squats

-12 BP Sit Ups

Thursday, May 8, 2025

See you at "The HIll" 5K

5PM.  Bring your weighted vest!

Wednesday, May 7, 2025

Warm Up

As Posted

Strength/Skill

TABATA DB Leg Strength

-Narrow Toe Poppers

-Alt. Static Lunge

Conditioning

5 Rounds

150m Shuttle Run

-20 Overhead Weight Bridge March

-30 Sec Bear Hold

-40 Mountain Climbers

CashOut

Accumulate Body Weight Bar Hold in Seconds

*Minimal Releases

Monday, May 5, 2025

 Warm Up

Stretch 

-100m Backwards Jog

-10 Dips

-20 Squat and Reach

-30 Jumping Jacks

Skill/Strength

5 Rounds

-6 Ea. Barbell Bench Press 

Conditioning

16 Min AMRAP

-20 KB Swings

-20 KB Deadlifts

-15 KB Lunges

-15 KB Goblet Squats

CashOut

3 Attempts 

-100 Unbroken Singles 

 

Thursday, May 1, 2025

 See You at The Hill at 5PM