September 30, 2021

Part 1Every 1:30 for 15 mins: 1 Power Snatch + 1 Overhead Squat Work to find a max weight for the day. Part 1 of today’s session has you taking one complex every :90seconds. Accumulating a total of 10 sets. Ideally, you are able to build in weight with each set, working to a heavy […]

September 29, 2021

4 rounds for time of:21/17 Row Calories15 Push Press, 115/75 lbs72 Double Unders Goal: Sub 15 min We have 4 rounds for time today and another workout with some interference. This time with a push and a pull! The 21/17 calories should take roughly :90sec-2min at most. This should be done at a strong but […]

September 28, 2021

5 rounds for time of:7 Squat Cleans, 155/105 lbs14 Kettlebell Swings, 53/35 lbs Goal: Sub 10 min We have a shorter workout on deck for today and this one is a real treat! The combo of movements makes for some movement interference which is to be expected. The squat clean is to be done at […]

September 27, 2021

Part 1Pause Back SquatFind 1RM for the day Continuing with the Pause Back Squat this week! You will have 20min to build to a heavy single. Ideally, you are able to build in weight from last week. Anything from 5+ pounds would be acceptable and appropriate, but remember you have one more week to build […]

September 25, 2021

8am-10am: Open Gym10am: Group WOD Every 3 mins for 15 mins do:9 Wall Balls, 30/20 lbs6 Bar Muscle-ups3 Goats This is on the 3 min to keep our pacing in check today. Don’t feel like you need to sprint these rounds. The wall ball and bar muscle up will get the heart rate up a […]

September 24, 2021

Aerobic WorkRun, 3 minsBike, 3 minsRow, 3 minsRun, 2 minsBike, 2 minsRow, 2 minsRun, 1 minBike, 1 minRow, 1 min Complete at an RPE 6/10 or 60% effort Simply getting ourselves moving with this workout. The goal is increasing our heart rate and getting some good blood flow. Take note of the RPE listed which […]