August 10, 2021
For time:50 Devil Press, 35/25 lbs100/90 Row Calories Every 1 min (starting at 0:00) complete:5 Toes-to-bars Goal: Sub 18 min Higher rep workout today the is going to require some pacing and mental toughness. The devil press has moderate weight which should allow you to do consecutive reps and potentially bigger sets to open up […]
August 9, 2021
Starting off our new programing cycle! We will be incorporating a lower body strength cycle with a progressive overload approach. Each 3-week block will look the same, to go up in weight with each week. This allows us time to adjust to the movement but change things up before we stall out! The first week […]
August 7, 2021
Every 1 min for 15 mins, alternating between:Min 1: 15/13 Row Calories + max rep Single UndersMin 2: 15 Russian Kettlebell Swings, 53/35 lbs + max rep Single UndersMin 3: 15-20 AbMat Sit-ups + max rep Single Unders Giving ourselves a chance to push a bit here but within some parameters. The row should be […]
August 6, 2021
Every 3 mins for 12 mins do:5 Hang Power Snatches (60-70%1RM)10 No Push-up Burpees15 Wall Balls, 14/10 lbs, 12/10 ft Starting to get to some more ballistic movement and adding in a bit of intensity here but we are still controlling it with the on the 3 min work today. Try not to turn this […]
August 5, 2021
Deload Week Continues… AMRAP in 15 mins of:100m Farmer Carry (53’s/35’s)10 Box Jump + Air Squats (high) Goal: Complete at a 60-70% effort Easy means exactly that! You should be working through this AMRAP at a nice easy pace focusing on quality reps. On the farmer’s carry, we are looking for time under tension which […]
August 4, 2021
Strength – Part 1 Every 1 min for 10 mins: 2 Deadlifts @ 40-45% 1RM Focus should be on position and bar speed! It you’d like to add a little tension with the lighter loading, throw a mini band on for a little extra. Strength Day – Part 2 Every 1 min for 10 mins: […]
