Friday October 29, 2021

Oct 28, 2021
1 min read

Warm Up:

3 minutes cardio

3 min Abs

3 min AMRAP

Coach Mike Call Out

OPEN WORKOUT 20.1

10 rounds for time of:

8 ground-to-overheads

10 barbell facing burpees

♀ 65 lb. ♂ 95 lb.

Time cap: 15 minutes

Recent Posts

See All

Monday, July 6, 2026

Warm Up Runners warm up—10’s of JJ’s, T’s, Pogos, Lunges PVC Michael Phelps Run 2 laps,bike,row 20 High Skips 15 Wall Balls Bend Over Rows 3x8, 4x6 heavier WOD 5 Rounds 9 Back Squats (115/155) 9 Ring

Sunday, July 5, 2026

ITS GOIN TO BE ANOTHA HOT ONE! But not quite as hot!! Warm up Walk/jog a couple of laps 333 w)/pu su sets PVC 15 Snatch Balances w/ bar 2 mins harder run/bike/row/ski 1-arm rows 3x8 (little lighter) W

July 4, 2026, 250 yrs young!!! 9am & 10am

Almost hero workouts on Friday!! Let’s DO SOME 250’s on our Anniversary!! Warm up PVC 1+7+7+6=21 High Skips 3 mins on Bike/Row 3 mins static stretch 3 Rounds of: 17 Jumping Jacks 7 Jumping Lunges 6 pl

Comments