February 11, 2021
3 rounds for time of:20 Box Jumps, 24/20 in10 Clean & Jerks, 135/95 lbs Goal: sub 8 mins Tapping into some intensity today! Volume is still going to be relatively low all things considered. If you want the extra recovery just cruise through this and don’t worry about the clock. It’s a great way to […]
February 10, 2021
Back Squat 1-1-1-1-1 Sticking with our strength progression through the deload week so you can go for it here if you like. We are going to singles this week so there should be an increase in weight on the bar from our sets of 3 last week. Adjust loading as needed and don’t stress on […]
February 9, 2021
Build-the-Base/Flow Workout For quality:50 Calorie Bike100′ each Single Arm Kettlebell Farmers Carry, pick load 10 L/R Lateral Med Ball Throws, pick load10 L/R Single Arm Kettlebell Front Rack Reverse Lunge + Press, pick load50 Calorie Bike100′ each Single Arm Kettlebell Overhead Carry, pick load30 Russian Twists, pick load10 L/R Single Arm Kettlebell Clean + Squats, […]
February 8, 2021
Deload Week Starting off another deload week. Our goal here is to give you the opportunity to back off on intensity and overall volume to focus on recovery. We can also use this week to spend additional time taking care of any nagging things we have felt in the past to avoid them turning into […]
February 6, 2021
8am-10am: Open Gym10am: Group WOD For time:50 Thrusters, 95/65 lbs300 Double Unders50 Wall Balls, 20/14 lbs300 Double Unders Goal: sub 14 mins The thruster weight is reasonable and should have you able to get some big sets in. It will be smart to break these up a bit knowing what we have later in the […]
February 5, 2021
3 rounds for time of:5 Front Squats, 165/115 lbs18 Pull-ups5 Deadlifts, 225/155 lbs18 Toes-to-bars5 Push Jerks, 165/115 lbs18 Hand Release Push-ups Goal: sub 12 mins U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, […]
