Chipper time!! Move through this taking short rest as needed. Once you finish, glance at the clock and rest exactly one minute. Then on your own complete a ME set of burpees. You’ll record both pieces for today. For Time 50 Wall Balls (20/14) 40 Pull-ups (RX+ C2B) 30 Hang Squat Cleans (115/75) 20 Shoulder...Read More
Take a few minutes to hit some heavy work in the dead lift – don’t go for a new record here, just need to feel some heavy weight. Met-con weight should be lighter than what you hit in the opening portion by quite a bit. Use a moderate weight that you can aim to go...Read More
Classic bench mark today – Lets tackle Cindy, find a good pace and keep moving. Stay away from banded pull-ups today in order to persevere the stimulus. Go with ring rows, jumping or barbell pull-ups. Or if you have some RX pull-ups simply scale the rep count. Skill Take 15 minutes to work on muscle...Read More
Start out with some solid strength work today. Build up to a heavy single in the front squat, then back it off for some pause sets as 80%. Use a 3 second pause in the bottom today, but make sure to stay active throughout the hold. Our met-con is an all out sprint, this should...Read More
We’re starting off today with somewhat of a prescribed warm-up, the EMOM is just to get you moving and won’t be measured in any way. We want get your heart rate up as well as prep our shoulders for over head stability in the snatch. Once the main AMRAP is over, rest a few minutes...Read More
Each segment of the workout starts with 50 double unders, after that is complete you have ring dips, burpees over the bar and front squats to tackle. Each portion of the workout has a decreasing number of rounds to be done after the double unders – 3 rounds then 2 and 1 respectively. Use time...Read More
For the 20 minute AMRAP, partner up and alternate reps however you want. Each movement will have one athlete working through reps at a time. The other partner will be holding a static component listed in parenthesis. Reps can only be done while the 2nd partner is in the hold position. Finish up today with...Read More
It seems like Mark and Kelsey definitely started a trend around here. Is there something in the water up in New England or what? It was a sad day at Thermal when Mark and Kelsey left, they hadn’t been around us all that long, but they made a huge impact on our community while...Read More
Today will start with some heavy overhead work, you’ll hit a heavy push jerk + split jerk. If you max out early, take 85% of what you hit for the day and complete 3 more sets of the complex to build strength. The met-con is 4 rounds for time today, shoulder to overhead weight should...Read More
