May 15, 2020
Zoom @ 5am Death By Thruster:Every Min on the Min Complete 1 Thruster (115/75). Add one rep to each min till you can’t complete the reps within the min.Goal: Get through the 10 minute mark We haven’t done a workout with this structure in a bit so what better way to do it than with […]
May 14, 2020
For Time:15-12-9-6-3Sandbag Ground to Shoulder (heavy)Burpee Over Sandbag200m Run after each round Goal: Sub 12Notes: Dball or Double KB Clean is a great sub for Sandbag Midline 1x::30sec Bent Knee Hollow Hold10 Cat Cow:30sec Bent Knee Hollow Hold10 Cat Cow:30sec Bent Knee Hollow Hold
May 13, 2020
Zoom @ 5am 3 Rounds:50′ Suitecase Walking Lunge (right) (50/35)15 DB Snatch (right)50′ Suitecase Walking Lunge (left)15 DB Snatch (left)Goal: Sub 13 min Unilateral work this week has some lunging and snatching with all dumbbell work which means we will have quite a bit of time under tension. The suitcase lunge is still done with […]
May 12, 2020
For Time:Row 200 meters10 Clean and Jerk (135/95)Row 400 meters8 Clean and Jerk (155/105)Row 600 meters6 Clean and Jerk (175/125)Row 800 meters4 Clean and Jerk (195/140)Row 1000 meters2 Clean and Jerk (215/150)Goal: Sub 35 min Revisiting this from 11/19/19 if you were with us and want to compare. It’s on the longer side and is […]
May 11, 2020
Zoom @ 5am EMOM 20 min:Min 1: 10 Back Squat (135/95)Min 2: 7-9 Strict Pull-ups or 12 Hollow to Tuck Accumulating some volume here with the squats so make sure you dial it back if needed but over the course of 20 min you should be ok. The back squat weight should be very reasonable […]
May 9, 2020
3-6-9….15Power Snatch (95/65)HSPU OR “Z Press” (35’s/20’s)15/13 Cal Bike After each RoundGoal: Sub 16 min Ascending reps on this one so be smart with the element of pacing. Especially on the earlier rounds so you don’t blow up before getting into the meat of the workout. Snatch weight is something you should be able to […]
