April 30, 2021

21-15-9 reps, for time of:Row CaloriePush Press, 135/95 lbs Goal: sub 6 mins Optional Recovery/Endurance:Once you complete the workout, row at a moderate pace till the clock hits 15-20 mins. We have a short and quick workout for today followed by an additional recovery/endurance piece! This is intended to be a quick workout and we […]

April 29, 2021

1 Clean + 1 Pause Split Jerk 1-1-1-1-1 Similar to our snatch work earlier in the week we are going to be working on some pauses. This will only be at the bottom of the dip in the split jerk today. Legs will be a bit fatigued and this is a great way to get […]

April 28, 2021

Back Squat 3-2-1 One more week of back squatting! Lower reps from the previous week should mean heavy weight on the bar. RPE is listed at 8/10 but if you are feeling really good today and want to go for a PR feel free! Otherwise let today be what it is and make sure you […]

April 27, 2021

Build-the-BaseAMRAP 30 mins of:30 Bike Calories15 Toes-to-bars10 L/10 R Single Arm Russian Kettlebell Swings, 53/35 lbs10 L/10 R Single Arm Kettlebell Clean & Jerks, 53/35 lbs10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs Complete at 70% effort, 4 rounds or work for 30 mins. Whichever comes first. Continuing our build-the-base workouts with the value […]

April 26, 2021

2 Pause Snatch + 3 Pause Overhead Squat 1-1-1-1-1 Taking the time to work on the full movement today but really dial in those pause positions! This is going to be a pause in both the receiving position of the snatch as well as the bottom of the overhead squat. It will end up being […]

April 24, 2021

8am-10am: Open Gym10am: Group WOD Team Workout5 rounds for time of:10 Hang Power Snatches, 115/75 lbs15 Deadlifts, 115/75 lbs20 Box Plyo Skiers, 20/16 in Teams of 2 work in and “I go, you go” fashion till each person has completed 5 full rounds of the triplet. Goal: sub 15 mins Keeping it simple with an […]