Blog & WOD

Latest Posts

  • Just hangin around on some rings
    Just hangin around on some rings
      1) Gymnastics Strength EMOM 10 1st min: 8-15 Ring Dips 2nd min: 15-20 sec L-sit Hold (Parallettes)    Note: Choose a progression that will allow you to work for no more than 25 sec. If you are working for more than 25 sec scale your reps...
    Read more
  • No time to watch
    No time to watch
      1) Strength Skill (20-25 min) Tempo Front Squat 4×5 (4 sec Descent + 3 sec Pause) Note: Working sets can start anywhere from 50-60% of your 1 RM depending on skill and strength level.  Avoid building to a 5 RM. The focus of this cycle to...
    Read more
  • Partner biking... not so bad
    Partner biking… not so bad
      1) Conditioning (8 min) In partners… Double Tabata (20 sec on, 10 sec off) ME Cal Assault bike calories Note: Alternate partners every 20 interval. The partner not working will rest 30 sec in total. Each effort should be at 90-100% effort. 2) WOD (20 min)...
    Read more
  • Saturday Class: Get Comfy with your Kettelbell...
    Saturday Class: Get Comfy with your Kettelbell…
    30 Minutes to Complete: 30-20-10 KB Swing; 24/16 Goblet Squat; 24/16 21-15-9 Burpees KB Swing; 24/16 Goblet Squat; 24/16 15-9-6 Pull-Ups Burpees KB Swing; 24/16 Goblet Squat; 24/16...
    Read more
  • Single Modality!?.. what is this??
    Single Modality!?.. what is this??
      1) Single Modality (15 min) Rowing 5 Rounds – For Calories 90 sec on, 90 sec off Note: Males should be aiming for 24+ calories, and Females should be aiming for 18+ calories per interval. Goal is to maintain consistent calories throughout all rounds. 2) WOD...
    Read more
  • Its a barbell party!!
    Its a barbell party!!
      1) Strength Skill 5×5 Strict Press Note: Use your last few sets to establish a 5-rep max. Stop in your rack position and reset for each rep. Avoid bouncing each rep. 2) WOD (12 min) 3 Rounds – For Time 20 Hang Power Cleans (95/65) 20...
    Read more
  • Whiteboard Wednesday!!
    Whiteboard Wednesday!!
      1) WOD (24 min) 3 rounds for time of: 800-meter run (13 laps) 25 toes-to-bars 25 deadlifts Men: 225 lb. Women: 155 lb. Note: Choose a deadlift weight where you can complete 8-10 reps without dropping the bar. For the toes-to-bar scale with knee raises. Aim...
    Read more
  • Power Monkey Fitness clinic is getting closer
    Power Monkey Fitness clinic is getting closer
      1) Gymnastics Strength (10 min) 5 Sets of ME UB Strict Pull-ups *Every break complete: 200ft Dual KB Farmers Carry (24/16) Note: Goal is to complete as many strict pull-ups each time you start a set. If you don’t have strict pull-ups use a band that...
    Read more
  • Lets have a successful start to the week.
    Lets have a successful start to the week.
      1) Strength Skill Front Squat 1×5 – 50% 1×5 – 60% 1×5 – 70% Build to a heavy set of 5 2) WOD AMRAP 12 25 KBS (24/16) 20 Air Squats 15 Box Jumps (24/20) 3) AP 10 sets of 25ft Heavy Sled Push (Increasing weight)...
    Read more
  • For Assbike support call 21*15*9... toll free
    For Assbike support call 21*15*9… toll free
      1) WOD AMRAP 4: 21/15 Calorie Assault Bike 21 Toes to Bar 21 Front Squats (115/80) rest 4 minutes AMRAP 4: 15/12 Calorie Assault Bike 15 Toes to Bar 15 Front Squats (135/95) rest 4 minutes AMRAP 4: 9/6 Calorie Assault Bike 9 Toes to Bar...
    Read more