Strength today is a “death by” snatch. You will do 1 snatch on the first minute, 2 snatches on the second minute, etc. until you cannot complete the required amount in the given minute. Snatches may be power or squat. Weight should be moderately heavy (about 75%) After that we have a cash out rowing...Read More
For today’s workout, you’ll keep the walking lunge distance the same while pull-ups and V-ups descend by 3 reps apiece each round. Your last round will be 100 ft. walking lunge, 3 pull-ups, and 3 V-ups. For time: 100 ft. walking lunge 21 pull-ups 21 V-ups 100 ft. walking lunge 18 pull-ups 18 V-ups 100,...Read More
Start by finding a heavy hang clean + clean. Both should be received in a squat. We are not necessarily going for a max here – use the time for form and dial back if you are feeling like form is degrading. The metcon is a bit different than we’ve seen before: you may either...Read More
Deadlifts should be heavy – if you are scaling, then aim for about 70% of your 1RM. These do not need to be strung together. Toes-through-rings are like toes-to-bar except you’ll probably find them easier. If you need to scale, do V-ups. Since this is a longer AMRAP, most people should aim to do 25...Read More
First, find a 3RM thruster from the ground. You can do this individually or in groups. Then, pair up and get ready for some fun. For the ring dips, thrusters, and burpees over bar, only one person works at a time. For the tire flips, you may either flip it back and forth to each...Read More
Use time in the beginning of class to do some muscle-up drills. To scale, think about what would challenge you in terms of a pull-up + dip combo. Ring pull-ups, banded pull-ups, kipping, ring rows, etc. are all options for the pull-up and then ring dips, assisted ring dips, parallette dips, and push-ups can all...Read More
For the alternating EMOM, load a bar with 75-85% of your 1 rep push jerk. If you’re not sure, then warm up and get to a fairly heavy weight you can do for 3 reps. Alternate between these and doing 2 rope climbs. We will have ropes setup within the pull-up rig for rope pulls...Read More
OK guys, its that time of year, we’re getting ready to kickoff the Fall Nutrition Challenge. The most important part of the challenge is always the kickoff night! We get together and discuss the format of the challenge and go over the fundamentals of approaching the challenge. This will include what to eat, when to...Read More
Yo, homie, you got the stuff? …I’mma, look down at my phone so no one notices…. Think of the first part of today’s workout more as a warm-up and skill practice rather than just getting it done as quickly as possible. Since we are working with lower volume than usual, you might want to challenge...Read More
The Thermal community is coming out in full force for our Happy Hour on September 30th! Today we are proud to announce our sponsors for the event! If you are thinking of buying or selling, the only choice is Entourage Real Estate located in Conshohocken and run by two of our very own members,...Read More
