June 23, 2021
Every 1 min for 10 mins: 2 Sumo Deadlifts, 50% 1RM Heavy day today and we have the sumo deadlift! You will be taking two sumo deadlifts on the minute for 10 minutes. Use roughly 50% of your 1RM. If you don’t have a sumo deadlift 1RM work at about a 50% effort. This should […]
June 22, 2021
PART 1Every 1 min for 15 mins: 15/12 Row Calories This EMOM is here ultimately to get you good and warmed up. It should not be a sprint effort but something you can confidently finish within about :40-:45 seconds of work. The rest should allow you to recover so you can keep a consistent pace […]
June 20, 2021
Deload Week! Deload week is upon us and just like always our focus for this week will be on quality work with minimal volume. The overall goal for the week is to have you coming out feeling rested and recovered. These are extremely valuable weeks that we all need to make the most of for […]
June 19, 2021
In teams of 2, 4 rounds for time of:Partner 1 do:Farmer Carry, 50/35 lbs, 100 mPartner 2 do:AMRAP DB Man Makers, 50/35 lbs Partner workout with a modification of another session we did earlier in this cycle. This time one person is doing the farmers carry while the other is doing max rep man makers. […]
June 18, 2021
For time:30 Clean & Jerks, 135/95 lbs40 Box Jump Overs, 24/20 in15 Clean & Jerks, 135/95 lbs20 Box Jump Overs, 24/20 in Goal: sub 15 minsCompare to 3-24-21. The clean and jerk has moderate weight on the barbell. Think what you would use for “Grace”. This should be a weight that you can cycle for […]
June 17, 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: 15-20 mins We last did this workout on 5/4. Reference this date before starting the workout so you can perform the workout in the same manner and know what to expect. When we did this workout last […]
