"Surf and Turf" For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Wreck Bag Ground to Shoulder (70/50) 50 AbMat Sit-ups 70/50 Calorie Row
2018 10 10
Power Clean Build to Heavy Touch and Go 5-Rep Guard Rail - Part One AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes Guard Rail - Part Two AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes Guard Rail - Part Three…
2018 10 09
Snatch Complex In 10 minutes Build to Heavy Set of: Snatch Pull + Hang Squat Snatch + Squat Snatch Back Squat 3 Sets of 9 (76%-80%-84% of 1RM Back Squat) "Dirty Thirty" For Time: (25 Minute Time Cap) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings…
2018 10 08
Good Luck to everyone running in the 24 hour race this weekend. Here's what we'll do Saturday at the gym: "Stop Drop & Roll" Teams of 3 For Time (30 Minute Cap): 1200 Meter Wreck Bag Run (70/50) 140/100 Calorie Assault Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80)…
2018 10 05
"Tread Water" For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
2018 10 04
"You're only one workout away from a good mood." Split Jerks A) Pausing Split Jerk: 3×2 B) 3 Jerk Drives + 1 Split Jerk: 3×1 Complex C) Split Jerk: 5×1 Enter heaviest Split Jerk into SugarWoD or comments "Long Gone" 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches…
2018 10 02
"Inside Out"For time: 800 meter run 21 Power Cleans (155/105) 400 meter wreck bag run (50/35) 21 Burpee Box Jump Overs (24/20) Midline Conditioning100 Calorie Assault Bike Every 2 minutes - (including 0:00) - 12 GHD Sit-ups.
2018 10 01
Overhead Squat Build to a heavy single Snatch Balance Build to a heavy single Snatch Build to a heavy single Gymnastic Conditioning AMRAP 6: 1 Strict Toes to Bar 1 Strict Handstand Push-ups 2 Strict Toes to Bar 2 Strict Handstand Push-ups 3 Strict Toes to Bar 3 Strict Handstand…
2018 09 30
Skill 5 Rounds: - Handstand Hold max effort - Weighted Strict Pull-Ups, Climbing - 5, 3, 2, 1, 1, 1 * Round 1 - max effort handstand hold plus 5 strict pull-ups. Round 2 - max effort handstand hold plus 3 strict pull-ups......... MetCon EMOM x 10 - Even -…
2018 09 27
LHRL Podcast with our own Brittney Diseroad
In case you missed it, check out the LHRL Podcast with Brittney!
2018 09 27