August 24, 2020

Hang Squat Clean1-1-1-1-1 Heavy day with some Hang Squat Cleans! Been a bit since we have done this so working from the hang will be a good variation and lay off the low back a bit. Continue to work on fast elbows and quality foot position while receiving the bar. This should be the guide […]

August 21, 2020

Every 1 min for 12 mins, alternating between:Odd: 3 Legless Rope ClimbsEven: 6 Bench Press (70-75% of 1RM) Full on upper body pump session with a bit of cardio mixed in. The rope climb should be challenging and may take up most of the min. Work to keep your pulls short and choppy if you’re […]

August 20, 2020

For Time:30 Squat Snatch (115/75)60 Wall Ball (20/14)90 Double UnderGoal: Sub 9 min Legs, shoulders, and possibly even low back are going to be test on this one. The snatch weight should be a bit on the lighter side allowing you to either cycle the weight or move it super quickly and efficiently with singles. […]

August 19, 2020

Push Press3-3-3-3-3 Heavy day with some shoulder to overhead! Be honest with these reps and work to keep from re-bending your knees and turning this into a push jerk. Rest 2-4 min between each round and do your best to have a goal of no failed work sets. Bar path will be key to your […]

August 18, 2020

Back To Back AMRAP’s AMRAP 5 min15/13 Cal Bike10 Box Jump Over (24/20) AMRAP 5 min15/13 Cal Bike7 Bar Muscle Up AMRAP 5 min15/13 Cal Bike7 Strict HSPU Each 5 min AMRAP will go right into the next. This means there will be a bit of pacing required on the bike but we still want […]

August 17, 2020

ChipperRun 600 meters20 Front Squat (135/95)10 Bar Facing BurpeeRun 400 meters15 Front Squat (185/135)15 Bar Facing BurpeeRun 200 meters10 Front Squat (225/155)20 Bar Facing BurpeeGoal: Sub 17 min Barbell reps are descending while the weight is going to be going up. This will create a bit of fatigue but also allow for you to work […]