May 8, 2021
8am-10am: Open Gym10am: Group WOD Team WorkoutTeams of 3 – 5 rounds of:Partner 1: 20/17 Row CaloriesPartner 2: max rep Med Ball Clean + Wall Balls, 20/14 lbsPartner 3: max rep Rope Climbs The row is the rabbit on this workout so make sure you hustle here. Effort should be close to a minute but […]
May 7, 2021
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set.Rest 1:30-2 minutes between sets Our complex today will have us all being limited by one of the movement variations. Regardless our goal should be to have quality of movement and consistency in our […]
May 6, 2021
Back Squat 20 Rep Max We have finished our back squat cycle with the descending rep scheme and we will now be transitioning into doing the same thing with our front squat! Before we get to that we are going to establish a 20 rep max back squat. This can be a real gut check […]
May 5, 2021
1 High Hang Power Snatch + 1 Hang Power Snatch 1-1-1-1-1 The 2-position work is from the high hang and hang today. This means we will be seeing limited loading since this is a high hang position. Work to keep a tall torso and avoid bowing forward till the second position. This will force us […]
May 4, 2021
5 rounds for time of:10 Alternating Front Rack Lunges, 155/105 lbs15 Pull-ups10 Dumbbell Snatches, 50/35 lbs15 Toes-to-bars Goal: sub 15 mins Mix of weightlifting and gymnastics movements today. The front rack lunge should be challenging but something you can do all 10 reps with unbroken each round for the most part. You will just have […]
May 3, 2021
Build-the-BaseFor time:50 Bike CaloriesRun, 400 m40 Bike CaloriesRun, 400 m30 Bike CaloriesRun, 400 m20 Bike CaloriesRun, 400 m10 Bike CaloriesRun, 400 m20 Bike CaloriesRun, 400 m30 Bike CaloriesRun, 400 m40 Bike CaloriesRun, 400 m50 Bike CaloriesGoal: sub 40 mins Complete at a RPE of 7/10. Starting our week off with a long one that will […]
