June 22, 2020

EMOM 16 minMin 1: 200 meter RunMin 2: 8 Pull Up + 8 T2BMin 3: 200 meter RunMin 4: 5 Hang Power Clean + 5 Push Jerk (155/105) Hustle on that run so you earn a bit of rest before getting into the work on the next min. The pull up/T2B combo is in the […]

June 19, 2020

For Time:40-32-24-16-8Calorie Bike20-16-12-8-4Burpee to 45# plateGoal: Get it done Fun little piece to finish off the week. Stay consistent on the bike and keep a pace on the burpees where you can keep moving. Midline WorkAMRAP 6 Minutes100′ Dumbbell Suitcase Farmers Carry 10 Teapots 10 Alt. Mountain Climbers*switch sides after each 100′ Post WorkPigeon Stretch […]

June 18, 2020

Possible EMOMEMOM 10 minMin 1: 50 Double UnderMin 2: 15-20 Swing (70/53) Simple couplet today that is going to get us breathing! Work to relax those shoulders on the doubles and control your breathing. When it comes to the swings work to keep a good line of action on the KB keeping it relatively close […]

June 17, 2020

Unilateral Work2 Rounds:20 Calorie Row20 DB Box Step Up (50’s/35’s) (24/20)20 Calorie Row20 Single Arm DB Push Press (right) (50/35)20 Single Arm DB Push Press (left) (50/35)Goal: Sub 15 min You can swap the row out for the bike or you can even do a 400 meter run if needed. The box step up is […]

June 16, 2020

3 Rounds:10 Clean and Jerk (155/105)Run 200 meters40 Air SquatGoal: Sub 12 min Clean and Jerk is a touch on the heavier side today. This is something you could do a few touch and go reps with but singles will most likely be the key to keep moving quickly. Push the pace on the run […]

June 15, 2020

Back Squat7-7-7-7 A heavy day with some higher rep work! Seven’s are no joke. The goal is to use the heaviest weight you can for each set. It does not need to be the same weight across all sets. You can build up, or repeat. Though each set should feel hard the goal will be […]