February 19, 2021
EMOM x 12Complete every 1 min for 6 mins:1 Power Snatch— then —Every 1 min for 6 mins:1 Power Clean & Jerk Start at roughly 60% 1RM and add 5-10 lbs each min to build to a moderately heavy to heavy load. We have a two-part workout today! Part 1 has you working to both […]
February 18, 2021
1¼ Front Squat 3-3-2-2-1 Use the heaviest weight you can for each set.Take one set every 2 minutes. Complete with a full squat to parallel, back to full squat, and stand for each rep. We have just completed some of the linear progression we were working on and will be adding in some variety now […]
February 17, 2021
Build-the-Base 3 rounds of:max rep Bike Calories, 3 mins— then —AMRAP in 3 mins of:10 Russian Double Kettlebell Swings, 53/35 lbs10 Double Kettlebell Front Squats, 53/35 lbs10 Double Kettlebell Push Press, 53/35 lbs— then —max rep Bike Calories, 3 mins— then —AMRAP in 3 mins of:30 Air Squats15 Toes-to-barsHandstand Walk, 10 m This is our […]
February 16, 2021
For time:30 Chest-to-bar Pull-ups30 Burpee Box Jumps, 24/20 in5 Deadlifts, 85% 1RM15 Chest-to-bar Pull-ups15 Burpee Box Jumps, 24/20 in5 Deadlifts, 85% 1RM10 Chest-to-bar Pull-ups10 Burpee Box Jumps, 24/20 in5 Deadlifts, 85% 1RM Goal: sub 12 mins Bodyweight movements for some higher volume reps with a heavy set of deadlifts after each round. The deadlift is […]
February 15, 2021
Hang Clean & Jerk 1-1-1-1-1 Revisiting our variation from week 1 and 4! Going with singles in the final 3 weeks of this Oly programming block. Keep in mind this is supposed to have you with PERFECT reps. Once you find your max set you will want to make sure you accumulate a total of […]
February 12, 2021
Every 1 min for 32 mins, alternating between:Bike, 1 min2 Front Squats, pick loadBike, 1 min5 L/5 R 1/4 Turkish Get-ups, pick load Front Squats- start at roughly 60% 1RM Fun way to mix things up today! The bike or row should be done at a moderate pace and should feel more like recovery. There […]
