May 30, 2020

8am-10am: Open Gym10am: Group WOD 3 Rounds7 Strict HSPU10 Squat Clean (155/105)20/17 Cal RowGoal: Sub 12 min Some heavier loading on the barbell today so it’s likely that singles are going to be the right approach for this one. The loading is something that you may be able to do some touch and go reps […]

May 29, 2020

Front Squat5-1-5-1-5-1 Heavy Day with some Front Squats!! This rep scheme is a bit different but we find it super helpful for dialing in position with some of the heavier loadings. Instead of going for broke on the first set of 1 try to choose a weight that you think you can keep for each […]

May 28, 2020

Zoom @ 5am 3 Rounds For Time:10 Deadlift (275/185)50 Double UnderGoal: Sub 6 min This is a classic, old school, .com workout. The deadlift is a bit on the heavier side but something your athletes should be able to cycle fairly well with. It should be heavy, hard and challenging but doable for 10 reps […]

May 27, 2020

Zooom @ 5am Chipper:Run 400 meters20 Back Rack Reverse Lunge (135/95)Run 400 meters20 KB Snatch (right) (53/35)Run 400 meters20 KB Snatch (left) (53/35)Run 400 meters5 Turkish Get Up (right) (53/35)Run 400 meters5 Turkish Get Up (left) (53/35)Goal: Sub 21 min Been a bit since we’ve done a chipper and this one has some unilateral work […]

May 26, 2020

4 Rounds4 min work, 1 min restBike for total max Calories across all 4 min This is a great conditioning test and has been also used with testing to if your max average wattage. Don’t stress about the measurement but focus on consistency here. The 1 min rest is going to allow for just enough […]

May 23, 2020

AMRAP 12 min1 min Max Cal Cardio GOAT (run, row, bike, or ski erg)15 Power Clean (135/95) The GOAT for this week is going to be whatever monostructural work you would like to work on. If you plan on doing the run and need to stick by a clock either toss on a watch or […]