Lets get back to work! Start out the day with some Front squat work in an EMOM format. Using about 70% of your 1 RM you’ll complete 3 reps on the minute for 6 minutes. Work with someone who uses the same weight if possible so you can share racks as needed. For conditioning today,...Read More
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps. 1 Bar mu 2 Burpees over the bar 3 Box jumps (24/20) 4 Dumbbell snatches (50/35)...Read More
As many of you know, Coach John will be moving in January and his time at Thermal will be coming to a close. John received a well deserved and impressive promotion at his company and as a result he’ll be landing in Richmond Virginia. While part of our staff John had a huge impact on...Read More
After warming up lets spend some time working on the power snatch. Each minute you’ll complete 1 Power snatch and one hang power snatch. Add weight as form allows building to a heavy complex. Power Snatch Complex EMOM EMOM x 8 Power Snatch + Hang Power Snatch 1+1 4 intervals each for time 15/12 Calorie...Read More
Saturday 12/23 – Regular Schedule “12 Days of Christmas WOD” starting at 9am Open style arrivals through 10:30am. Show up and jump into a heat! Sunday – 12/24 Christmas Eve 9:00am WOD only Monday – 12/25 Christmas Day – CLOSED Tuesday – 12/26 Noon, 4:30 and 5:30 classes Monday 1/1/18 – Officially Closed, check FB...Read More
Take about 15 minutes to build up to a heavy 5 rep front squat. Add weight as you progress when sets look and feel good. Treat the met-con as an 80% sprint, its too long to come out firing, but its too short to pace. Scale pull-ups so that it is no more than a...Read More
Start out today with a 1K row buy in, once your done, move through 3 body-weight movements and some kettle-bell swings for a long burner today. AMRAP in 20 Minutes Buy In 1K Row 20 Box Jumps (24/20) 10 Handstand Push-ups 20 Kettlebell Swings (53/35) 30 Air SquatsRead More
Alternating EMOM x 10 A. Strict Pull-ups (work :30-40) B. Double Under Practice (practice , 20,30 or 40) AMRAP in 12 Minutes 6 clean and jerks (135/95) 8 Toes to Bar 10 Burpees Over BarRead More
