Today we made the decision to temporarily close due to the COVID-19 crisis. We will be closed from today 3/15 until at least 4/1. Our barometer for closure was the school system in our area. Today Governor Walz closed all private and public schools statewide. We understand that it is a scary and difficult time
Every 3:30 for 21 Minutes: 300/250m row 15 Ab Mat Sit Ups 9 Push Jerks (185/125#) *The goal here is to row 32-36 strokes per minute on your row. Hold that stroke rate for each interval. Push jerks should be fairly heavy but unbroken. Cash Out: 3 Sets for Quality 10 Strict Pull Ups 10
Every 1:30 for 15 Minutes: 2 Tempo Back Squats *10 sets! 4-5 seconds on the way down. Go around 70% here. Keep your speed on the way up. THEN 3 Round for Time: 25 Wall ball (20/14#) 50 Double Unders 18/15 Calorie Bike 50 Double Unders 25 Air Squats 50 Double Unders Rest 2 Minutes
1 Mile Run if it’s nice – 2K row if you’re inside Then, 7 Rounds: 25/20 Push Ups 7/5 Bar Muscle Ups 30 Minute Time Cap. Cash out: 50 GHDSU or pvc abmat situp 25 superman/back extensions *1 Mile run buy in! This is a tough workout but chip away at these rounds. If you
Deadlifts 5×5 @ 75-80% *Use the same weight for all 5 sets. These should be touch and go reps! THEN 5x100m Row For the 5x100m Row, these are all out efforts. Rest a minute after each set or alternate in a team of 3-4 people. Record each time and then add up all 5 times
Overhead Squat 1 Rep Max THEN 4 Rounds for Time: 10 Handstand Push Ups 10 Power Cleans (155/105#) 50 Double Unders 15 Minute Time Cap *This should be a 10ish minute workout. Here is the kicker of this workout THE POWER CLEANS MUST BE 10 TOUCH AND GO EACH ROUND! If you drop the bar
Front Squat 3×3 @ 80% of 1RM *Not a ton of volume here today. Just want you to hit 3 heavy sets here. All at the same weight. THEN 5 Round for Time: 25 Abmat Situps 15-12-9-6-3 Front Squat (185/125#) *This should be a 10 minute or less workout. Move through the sit ups. Front squats should
7 Minute EMOM: 1 Snatch + 3 Overhead Squats *Not too long, just some good strength work. Pick something fairly heavy that you can squat snatch. 3 reps AFTER the squat snatch! IF you feel good you can add a little weight as you go. NO MISSES! THEN For Time: 50 Handstand Push Ups Rest
Bench Press 1 Rep Max *Find your 1RM Today! Make sure you have a spotter! THEN For Time, With a Partner: 150/120 Calorie Bike or Row 100 Bench Press (185/125#) 150/120 Med ball slams 100 Burpee to Target *25 Minute Time Cap!
Power Clean 5 x 4 @ 80% of 1RM *Do a new set every 90 seconds. THEN For Time: 100-75-50-25 Air Squats 5-10-15-20 Muscle Ups