September 23, 2021
4 rounds for quality of:10 R Turkish Sit-ups, 50/35 lbs5 Front Squats, 65% 1RMRow, 500/400 m10 L Turkish Sit-ups, 50/35 lbs5 Back Squats, 65% 1RM This is a for quality workout and it’s not intended to be done for time. The Turkish Sit-up is intended to be done at a moderate load so you’re able […]
September 22, 2021
Part 1EMOM x 8 mins: 2 Snatches, 65-70% 1RM Part 2EMOM x 8 mins: 2 Power Clean & Split Jerks, 65% 1RM We have olympic lifting on deck for today! We are working both the snatch and power clean & split jerk. These are 8min EMOM’s that have you doing two reps on the minute. […]
September 21, 2021
For quality:Row, 1000/800 m10 L/10 R Single Leg Dumbbell Box Step-ups, pick load8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Dumbbell Single Leg Deadlifts, pick load2 Wall WalksRow, 750/600 m10 L/10 R Single Leg Dumbbell Box Step-ups, pick load8 Strict Pull-ups6 L/6 R Windmills, pick load4 L/4 R Dumbbell Single Leg Deadlifts, pick […]
September 20, 2021
Deload week is upon us! We are continuing with our strength cycle through the deload week but the first week is essentially a deload since we are looking to find a working weight that is lighter and not an all-time effort. You will notice the majority of this week’s workouts are for quality, on the […]
September 17, 2021
Partner “Eva”5 rounds for time of:Run, 800 m30 Kettlebell Swings, 2/1.5 pood30 Pull-ups Goal: Sub 40 min This is our longer workout for the week! “Eva” is a tough workout to tackle and has quite a bit of volume so we’re going to grab a buddy and knock it out! Take note of the time […]
September 16, 2021
“Burpee Nancy”5 rounds for time of:Run, 400 m15 Overhead Squats, 95/65 lbs15 Bar Facing Burpees Goal: Sub 20 mins Taking on regular Nancy but adding in those 15 bar facing burpees. These are an easy movement to slow down on unintentionally so keep a strong and steady pace. Often small goals like jump, turn, hands […]
