January 15, 2021
Power SnatchBuild up to a heavy “perfect” 1RM for the day in 15 mins. Two-part workout today and part one will have you building to a heavy single in your power snatch. The goal with this is to get primed for “Isabel”. The intention is to not set a PR or go so heavy that […]
January 14, 2021
“Annie” on the go… 50-40-30-20-10Calorie Bike/RowAbmat Sit-upsGoal: Get it done If you’re feeling beat up from the week this is a great one to just move through. Steady pace on both the bike and sit-ups. If you’re feeling fresh and need a bit more intensity, get after it! Post WorkPigeon Stretch 2 min/sideRoll/smash (6-8 minutes):Upper […]
January 13, 2021
Front Squat3-3-3-3-3 Week 2 of front squats. Lowering the reps to sets of 3 so we should see weight go up from last week. We aren’t worried about any PRs but simply moving heavy weight for challenging sets across all work sets. Goal is no failed lifts. Adjust loading as necessary to accomplish this which […]
January 12, 2021
Build-the-Base Every 1 min for 30 mins, alternating between:Min 1: 15/13 Row CaloriesMin 2: 10 Burpee Box Jumps, 20 inMin 3: 50 Double Unders (50 singles)Min 4: 15/13 Row CaloriesMin 5: 10x 2 Squat + 1 Pull-upMin 6: 100 Single Unders Building the Base! This is our longer workout for the week and the focus […]
January 11, 2021
Pause Clean & Jerk 3-3-3-3 Use the heaviest weight you can for each set.Rest as needed between sets. Use the build up method. Find your heaviest perfect set of 3 and make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). […]
January 9, 2021
8am-10am: Open Gym10am: Group WOD For time:10 Push Press, 155/105 lbs10 Strict Pull-ups400m Run14 Push Press, 155/105 lbs14 Strict Pull-ups400m Run18 Push Press, 155/105 lbs18 Strict Pull-ups400m RunGoal: sub 15 mins Ascending reps always seems to be a bit different. The push press is on the heavier side for this amount of reps which should […]
