April 16, 2021
1 Deadlift + 1 Clean Pull + 1 Clean + 1 Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Complex today that is going to be focusing primarily on the pull off the floor. Our limiting factor will still likely be the jerk but the goal is to create consistency with the […]
April 15, 2021
Back Squat 9-6-3 We are decreasing our reps from last week so ideally we are seeing some more weight on the bar for each set. This is still not something we want you failing your reps on but think of 80-90% effort here. Tough and productive work sets that have you moving weight consistently. Rest […]
April 14, 2021
Build-the-Base 2 rounds for max reps/distance of:Row Calories, 3 minsMan Makers, 35/20 lbs, 2 minsSled Drag, 90/70 lbs, 1 minBike Calories, 3 minsMan Makers, 35/20 lbs, 2 minsReverse Sled Drag, 90/70 lbs, 1 minRow/Bike Calories, 3 minsMan Makers, 35/20 lbs, 2 minsExtended Arm Sled Drag, 90/70 lbs, 1 min This is our longer workout for […]
April 13, 2021
AMRAP 15:10 Burpee Pull-ups20 Single Leg Crossbody Toes-to-bars10x 1 Burpee + 3 Air Squats40 Double UndersGoal: 3+ rounds A fun mix of movements today that will still produce some high power output and intensity! Burpee pull-ups should be a strong but steady pace allowing you to keep moving from one movement to the next. Single […]
April 12, 2021
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch 1-1-1-1-1 After warming up, take 5 sets to find your max weight for the complex for today. Complex today that is going to be focusing primarily on the pull off the floor. Our limiting factor will still likely be the full snatch but the goal […]
April 10, 2021
8am-10am: Open Gym10am: Group WOD 3-6-9-12-15-18 reps, for time of:Front Squat, 135/95 lbsToes-to-barBox Plyo Skier, 24/20 inBarbell or Banded Good Morning Goal: sub 15 mins Changing it up a bit with our reps increasing as we go today. The front squat weight should be moderate weight allowing you to get at least 15 unbroken when […]
